Seared Scallops with Summer Vegetables and Beurre Blanc

Gluten Free
Health score
15%
Seared Scallops with Summer Vegetables and Beurre Blanc
30 min.
4
336kcal

Suggestions


Indulge in the delightful flavors of summer with our Seared Scallops with Summer Vegetables and Beurre Blanc! This gluten-free dish is not only a feast for the eyes but also a treat for your taste buds. Ready in just 30 minutes, it’s perfect for a quick lunch or an elegant dinner that will impress your guests.

Imagine perfectly seared sea scallops, their golden crust giving way to tender, succulent meat, paired with a vibrant medley of fresh summer vegetables. The addition of grape tomatoes, zucchini, and bell peppers brings a burst of color and flavor, while the rich beurre blanc sauce, made with dry white wine and butter, adds a luxurious touch that elevates the entire dish.

With only 336 calories per serving, this meal is a guilt-free indulgence that doesn’t compromise on taste. Whether you’re looking to impress at a dinner party or simply want to enjoy a delicious meal at home, this recipe is sure to become a favorite. So, gather your ingredients and get ready to savor the essence of summer on your plate!

Ingredients

  • 0.3 cup basil 
  • 0.5 teaspoon pepper black divided
  • tablespoons butter chilled cut into small pieces
  • 0.5 cup wine dry white
  •  garlic clove thinly sliced
  • cup grape tomatoes 
  • 0.6 teaspoon kosher salt divided
  • 0.5 teaspoon lemon zest grated
  • tablespoons olive oil divided
  •  and orange peppers cut into 1-inch pieces
  • small onion red cut into wedges
  • 1.5 pounds scallops 
  • 0.3 cup shallots chopped
  • medium to 3 sized squashes yellow
  • medium zucchini 

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • oven
  • whisk
  • sieve

Directions

  1. Place a jelly-roll pan in oven. Preheat oven to 500 (leave pan in oven as it preheats).
  2. Combine wine and shallots in a small saucepan; bring to a boil. Cook 6 minutes or until mixture is reduced to 2 tablespoons. Strain through a sieve into a bowl; discard solids. Return mixture to pan. Gradually add butter, stirring with a whisk until smooth and emulsified. Stir in rind and 1/8 teaspoon salt; keep warm.
  3. Cut zucchini and yellow squash in half lengthwise.
  4. Cut each half crosswise into 3 pieces; cut each piece lengthwise into 4 strips.
  5. Combine zucchini, squash, bell pepper, onion, and 1 tablespoon oil in a large bowl; toss to coat. Arrange vegetable mixture carefully onto preheated jelly-roll pan.
  6. Bake at 500 for 3 minutes.
  7. Add tomatoes and garlic; toss gently.
  8. Bake at 500 for 4 minutes or until vegetables are lightly browned.
  9. Remove from oven; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon black pepper.
  10. While vegetables cook, heat a large cast-iron skillet over high heat. Pat scallops dry with paper towels; sprinkle evenly with remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper.
  11. Add remaining 1 tablespoon oil to pan; swirl to coat.
  12. Add scallops to pan; cook 1 1/2 minutes on each side or until scallops are seared and desired degree of doneness.
  13. Serve scallops with vegetable mixture and sauce; garnish with basil leaves.

Nutrition Facts

Calories336kcal
Protein29.22%
Fat47.43%
Carbs23.35%

Properties

Glycemic Index
92.75
Glycemic Load
2.8
Inflammation Score
-9
Nutrition Score
21.336087185404%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.37mg
Apigenin
0.01mg
Luteolin
0.2mg
Isorhamnetin
1.38mg
Kaempferol
0.23mg
Myricetin
0.1mg
Quercetin
6.24mg

Nutrients percent of daily need

Calories:335.83kcal
16.79%
Fat:16.83g
25.89%
Saturated Fat:6.69g
41.82%
Carbohydrates:18.64g
6.21%
Net Carbohydrates:15.44g
5.61%
Sugar:7.2g
7.99%
Cholesterol:63.4mg
21.13%
Sodium:1110.63mg
48.29%
Alcohol:3.09g
100%
Alcohol %:0.91%
100%
Protein:23.32g
46.65%
Vitamin C:64.8mg
78.54%
Phosphorus:651.51mg
65.15%
Vitamin B12:2.42µg
40.27%
Vitamin A:1787.22IU
35.74%
Selenium:22.79µg
32.55%
Vitamin B6:0.56mg
27.9%
Potassium:886.7mg
25.33%
Manganese:0.48mg
23.93%
Folate:84.49µg
21.12%
Vitamin K:19.95µg
19%
Magnesium:73.3mg
18.33%
Zinc:2.18mg
14.52%
Vitamin E:2.07mg
13.79%
Fiber:3.2g
12.81%
Vitamin B2:0.2mg
11.54%
Vitamin B3:2.3mg
11.5%
Iron:1.7mg
9.45%
Vitamin B5:0.79mg
7.92%
Copper:0.16mg
7.92%
Vitamin B1:0.12mg
7.75%
Calcium:56.68mg
5.67%
Source:My Recipes