Seared Scallops With Wilted Greens

Gluten Free
Health score
8%
Seared Scallops With Wilted Greens
45 min.
4
271kcal

Suggestions

This seared scallops with wilted greens recipe is a delicious and healthy dish that's perfect for a fancy dinner or a special occasion. The scallops are seared to perfection, with a golden crust and a tender, juicy center. They are paired with wilted greens, which provide a nice contrast in texture and flavor. The greens are cooked until just wilted, retaining a bit of bite and a bright green color. The dish is finished with a drizzle of butter and a sprinkle of salt and pepper, enhancing the natural sweetness of the scallops.

This recipe is not only delicious but also nutritious. Scallops are an excellent source of protein and contain important nutrients such as B vitamins, selenium, and phosphorus. They are also a good source of omega-3 fatty acids, which are known for their anti-inflammatory properties. The wilted greens, on the other hand, provide a good amount of vitamins A, C, and K, as well as fiber and other essential minerals. This dish is not only tasty but also provides a good balance of protein, healthy fats, and carbohydrates, making it a well-rounded and satisfying meal.

Whether you're looking for a romantic dinner for two or a impressive dish to serve at your next dinner party, this seared scallops with wilted greens recipe is sure to impress. It's easy to prepare and can be on the table in under an hour. So, if you're looking for a delicious and healthy seafood dish, give this recipe a try!

Ingredients

  • tablespoon butter 
  • cloves garlic minced
  •  bunchs of kale (chard, beet greens…)
  • tablespoon olive oil extra virgin extra-virgin
  • tablespoon red wine vinegar 
  • servings salt and pepper 
  • 16 large scallops 
  •  shallots sliced thin
  • tablespoon soya sauce 
  • slices bacon thick-cut cut into pieces

Equipment

  • frying pan

Directions

  1. Slice the kale stems into thin pieces and the leaves into larger strips.
  2. Heat a large, deep pan to medium-high.
  3. Add the bacon a cook 3-4 minutes. Then add the shallots and cook until soft3 more minutes.Next add the garlic, and kale STEMS.Cook another 4-5 minutes before adding the leaves. Toss until wilted over the heat.
  4. Add the soy sauce, vinegar, then salt and pepper to taste. Keep warm.
  5. Heat an iron skillet to high. Dry the scallops thoroughly, then salt and pepper.
  6. Add the oil to the pan and swirl around. When it starts to smoke, quickly add the scallops.Cook on high for about 1-2 minutes.Flip the scallops and add the butter. Spoon the butter over the scallops as they cook another 1-2 minutes.
  7. Serve over warm greens.

Nutrition Facts

Calories271kcal
Protein28.67%
Fat59.28%
Carbs12.05%

Properties

Glycemic Index
31.25
Glycemic Load
0.75
Inflammation Score
-8
Nutrition Score
14.912173913043%

Flavonoids

Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:271.37kcal
13.57%
Fat:17.7g
27.22%
Saturated Fat:6.03g
37.71%
Carbohydrates:8.09g
2.7%
Net Carbohydrates:6.91g
2.51%
Sugar:1.18g
1.31%
Cholesterol:54.15mg
18.05%
Sodium:1162mg
50.52%
Protein:19.26g
38.51%
Vitamin K:78.49µg
74.75%
Phosphorus:465.4mg
46.54%
Selenium:21.5µg
30.71%
Vitamin B12:1.83µg
30.55%
Vitamin A:1303.7IU
26.07%
Potassium:506.93mg
14.48%
Vitamin B6:0.26mg
12.98%
Magnesium:48.15mg
12.04%
Vitamin B3:2.23mg
11.13%
Zinc:1.58mg
10.55%
Manganese:0.2mg
9.82%
Vitamin C:7.42mg
8.99%
Vitamin B1:0.12mg
7.78%
Iron:1.39mg
7.72%
Folate:27.28µg
6.82%
Vitamin E:0.99mg
6.62%
Vitamin B2:0.09mg
5.57%
Vitamin B5:0.53mg
5.26%
Copper:0.1mg
4.98%
Fiber:1.19g
4.74%
Calcium:41.6mg
4.16%