Seared Scallops With Wilted Greens

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

Suggestions

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%