Seared Scallops with Tomato-Fennel Relish

Gluten Free
Health score
10%
Seared Scallops with Tomato-Fennel Relish
90 min.
4
251kcal

Suggestions

Ingredients

  • tablespoons butter divided
  • 0.5 cup fennel bulb ; save some fronds diced for garnish ()
  • tablespoons flat-leaf parsley leaves chopped
  •  garlic cloves thinly sliced
  • teaspoon ground cumin 
  • medium onion diced finely
  • 0.3 tsp pepper 
  • 12 large diver-caught scallops 
  • 0.5 tsp sea salt fine
  • tablespoons vegetable oil 
  • large vine-ripened tomatoes whole canned drained

Equipment

  • frying pan
  • pot

Directions

  1. Lay scallops on a paper towellined plate and allow to come to room temperature, about 15 minutes. Season with 1/2 tsp. salt and let stand 5 more minutes. "Seasoning before cooking develops the best flavor," says Clark. Blot dry.
  2. Meanwhile, make relish: If using fresh tomatoes, dip them in a large pot of boiling water, 10 seconds.
  3. Let cool, then peel. (If using canned tomatoes, don't boil.) To seed tomatoes, simply cut them in half and squeeze. Core and dice fine.
  4. Heat 2 tbsp. butter in a large skillet over medium heat until it begins to brown.
  5. Add onion, fennel, and a pinch of salt and cook until vegetables are soft, about 10 minutes.
  6. Add garlic and cook 2 minutes; add cumin and cook 1 minute more, stirring often. Stir in tomatoes and cook until sauce is glossy and thickened, about 8 minutes. Stir in the remaining butter "to emulsify the sauce a bit," then add parsley. Season to taste with salt and pepper.
  7. Heat a large frying pan (cast-iron is best; with nonstick, you won't get a good crust) over medium-high heat until hot. Swirl in oil, then arrange scallops in a single layer in pan, with ample space around each. Cook without moving scallops until golden and crusty underneath, about 2 minutes; then turn and cook for about a minute.
  8. Remove from heat and let scallops sit in pan 1 minute; transfer to a plate, starting with the thinnest scallops.
  9. While scallops are cooking, spoon some relish into gratin dishes.
  10. Add a scallop or two to each. Top each with a dab of relish and a snippet of fennel fronds. "Any garnish should be part of the dish, and it should be eaten."

Nutrition Facts

Calories251kcal
Protein20.61%
Fat56.93%
Carbs22.46%

Properties

Glycemic Index
64.75
Glycemic Load
2.89
Inflammation Score
-9
Nutrition Score
16.332174010899%

Flavonoids

Eriodictyol
0.12mg
Naringenin
1.24mg
Apigenin
4.31mg
Luteolin
0.03mg
Isorhamnetin
1.38mg
Kaempferol
0.38mg
Myricetin
0.58mg
Quercetin
6.71mg

Nutrients percent of daily need

Calories:250.89kcal
12.54%
Fat:16.31g
25.1%
Saturated Fat:6.64g
41.47%
Carbohydrates:14.48g
4.83%
Net Carbohydrates:11.3g
4.11%
Sugar:6.44g
7.15%
Cholesterol:44.17mg
14.73%
Sodium:729.22mg
31.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.29g
26.57%
Vitamin K:67.63µg
64.41%
Vitamin A:1971.99IU
39.44%
Vitamin C:31.67mg
38.39%
Phosphorus:367.51mg
36.75%
Vitamin B12:1.29µg
21.45%
Potassium:734.3mg
20.98%
Manganese:0.35mg
17.66%
Selenium:12.19µg
17.42%
Vitamin B6:0.28mg
14.1%
Folate:53.35µg
13.34%
Fiber:3.19g
12.74%
Vitamin E:1.89mg
12.57%
Magnesium:48.24mg
12.06%
Vitamin B3:1.89mg
9.43%
Zinc:1.28mg
8.53%
Iron:1.48mg
8.24%
Copper:0.16mg
8.1%
Vitamin B1:0.1mg
6.49%
Calcium:49.99mg
5%
Vitamin B5:0.45mg
4.49%
Vitamin B2:0.07mg
4.05%
Source:My Recipes