Seared Scallops with Sautéed Fennel, Orange, and Red Onion

Gluten Free
Health score
13%
Seared Scallops with Sautéed Fennel, Orange, and Red Onion
15 min.
4
242kcal

Suggestions


Discover the delightful combination of flavors in this Seared Scallops with Sautéed Fennel, Orange, and Red Onion dish—perfect for a quick yet elegant meal any night of the week! Whether you're planning a lunch gathering, a cozy dinner, or a stunning main course to impress your guests, this recipe encapsulates culinary sophistication in just 15 minutes.

Large sea scallops, known for their luscious texture and mild flavor, serve as the star of the dish. Their ability to absorb and elevate the surrounding flavors makes them a versatile choice that pairs beautifully with the fragrant fennel and the bright, zesty orange slices. The subtle sweetness of the orange juice and the richness of butter harmonize, creating a sauce that is both refreshing and indulgent.

The sautéed fennel and red onion not only add a colorful presentation but also provide layers of flavor that complement the scallops impeccably. The crunchiness of the fennel fronds adds a delightful contrast, making each bite a unique experience. Plus, as a gluten-free recipe, it caters to a wide range of dietary needs without compromising on taste.

Elevate your dining experience with this stunning dish that brings together the sea and the orchard, showcasing fresh ingredients and vibrant flavors. Whether enjoyed solo or paired with a simple side, this recipe is sure to impress even the most discerning palate!

Ingredients

  • 0.3 teaspoon pepper black divided
  • tablespoon butter 
  • 0.3 cup fennel bulb 
  • cups fennel bulb thinly sliced
  • tablespoon olive oil extra virgin extra-virgin divided
  • cup orange sections peeled halved (1 large orange)
  • 0.3 cup orange juice 
  • cup onion red vertically sliced
  • 0.5 teaspoon salt divided
  • 1.5 pounds scallops 

Equipment

  • frying pan
  • paper towels

Directions

  1. Pat scallops dry with paper towels.
  2. Sprinkle scallops with 1/4 teaspoon salt and 1/8 teaspoon pepper.
  3. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat.
  4. Add scallops; cook 3 minutes on each side.
  5. Remove scallops from pan; keep warm.
  6. Add orange juice to pan; cook 2 minutes.
  7. Add butter, stirring to melt.
  8. Heat remaining 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat.
  9. Add fennel slices and onion; saut 3 minutes. Stir in fennel fronds, remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, and orange slices.
  10. Serve immediately.
  11. Serve with: Whole Wheat Bread with Caper-Mint Dipping Sauce
  12. Choice Ingredient
  13. Large sea scallops are great for a fast and filling protein source any night of the week. They can be seared or sauted and then added to salads and pastas or served solo as an entre. Their mild taste and universal appeal make them a good host for complex flavors.

Nutrition Facts

Calories242kcal
Protein36.75%
Fat27.46%
Carbs35.79%

Properties

Glycemic Index
73.38
Glycemic Load
5.07
Inflammation Score
-7
Nutrition Score
17.786086953205%

Flavonoids

Eriodictyol
0.8mg
Hesperetin
14.73mg
Naringenin
7.34mg
Apigenin
0.01mg
Luteolin
0.1mg
Isorhamnetin
2mg
Kaempferol
0.32mg
Myricetin
0.09mg
Quercetin
8.54mg

Nutrients percent of daily need

Calories:242.08kcal
12.1%
Fat:7.45g
11.47%
Saturated Fat:2.59g
16.21%
Carbohydrates:21.85g
7.28%
Net Carbohydrates:17.82g
6.48%
Sugar:10.42g
11.58%
Cholesterol:48.35mg
16.12%
Sodium:1018.63mg
44.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.44g
44.88%
Phosphorus:625.92mg
62.59%
Vitamin C:45.72mg
55.41%
Vitamin K:47.13µg
44.88%
Vitamin B12:2.4µg
40.07%
Selenium:22.75µg
32.51%
Potassium:825.13mg
23.58%
Folate:73.73µg
18.43%
Fiber:4.02g
16.1%
Magnesium:60.5mg
15.13%
Manganese:0.25mg
12.32%
Vitamin B6:0.24mg
12.06%
Zinc:1.8mg
12.03%
Vitamin B3:1.91mg
9.54%
Iron:1.37mg
7.6%
Calcium:75.92mg
7.59%
Vitamin B5:0.74mg
7.36%
Vitamin E:1.09mg
7.29%
Vitamin A:331.36IU
6.63%
Copper:0.13mg
6.63%
Vitamin B1:0.1mg
6.36%
Vitamin B2:0.08mg
4.97%
Source:My Recipes