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


Imagine indulging in a dish that elegantly marries the delicate flavors of the sea with the bright and refreshing notes of citrus and aromatic herbs. Our Seared Scallops with Sautéed Fennel, Orange, and Red Onion is not just a treat for the palate; it's a feast for the senses. In just 15 minutes, you can elevate your dining experience to a gourmet level, perfect for lunch or a cozy dinner.

This gluten-free main course is designed for food lovers who appreciate the simplicity of quality ingredients, yet desire a burst of flavor in every bite. The sweet, buttery scallops are seared to perfection, creating a delectable crust while retaining their tender interior. Paired with the slight anise flavor of sautéed fennel and the zesty brightness of oranges, each mouthful is a harmonious blend of textures and tastes. The addition of vibrant red onions not only enhances the color of the dish but also contributes a gentle sweetness that complements the other ingredients beautifully.

Whether you're hosting a dinner party or simply treating yourself after a long day, this recipe promises to impress. If you're looking for a quick, healthy meal that feels indulgent without the fuss, this Seared Scallops dish could easily become your new favorite. So, gather your ingredients, heat up your frying pan, and get ready to savor a delightful culinary creation!

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