Seared Sesame Scallops

Gluten Free
Dairy Free
Low Fod Map
Health score
6%
Seared Sesame Scallops
45 min.
2
228kcal

Suggestions


Looking for a delightful and nutritious meal that captures the essence of gourmet dining without the fuss? Look no further than these Seared Sesame Scallops! Perfectly seared to a golden brown, these delectable sea scallops are coated in a flavorful mix of sesame seeds, coarse salt, and freshly ground black pepper that adds a delightful crunch to each bite.

Not only are they gluten-free and dairy-free, making them a fantastic option for those with dietary restrictions, but they also adhere to the low FODMAP guidelines, ensuring you can indulge without worry. This dish is not just a feast for your taste buds but also a visual masterpiece, especially when paired with the vibrant colors of Pea and Mint Couscous and zesty lemon wedges.

With a preparation time of just 45 minutes, this recipe serves two, making it perfect for an intimate lunch or a dinner date. Each serving contains a well-balanced caloric profile, with 33.69% coming from protein, making it a healthy choice for those looking to maintain a nutritious diet. The combination of the soft, buttery scallops and the fresh notes of mint in the couscous promises to transport your taste buds straight to the seashore.

Elevate your culinary experience and impress your loved ones with this quick and easy yet sophisticated dish that celebrates the flavors of the ocean!

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • 1.5 teaspoons coarse salt 
  • servings lemon wedges 
  • servings mint leaves 
  • 10 ounces scallops 
  • tablespoons sesame seed 
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan

Directions

  1. In a small bowl stir together sesame seeds, salt, and pepper.
  2. Remove tough muscle from side of each scallop if necessary and pat scallops dry. Dip flat sides of each scallop in sesame mixture. In a 12-inch nonstick skillet heat oil over moderately high heat until hot but not smoking and sauté scallops on flat sides until sesame seeds are golden and scallops are just cooked through, about 4 minutes total.
  3. Serve scallops with couscous and lemon wedges.

Nutrition Facts

Calories228kcal
Protein33.69%
Fat52.96%
Carbs13.35%

Properties

Glycemic Index
46.25
Glycemic Load
0.52
Inflammation Score
-4
Nutrition Score
12.976956564447%

Flavonoids

Eriodictyol
0.52mg
Hesperetin
0.38mg
Naringenin
0.01mg
Apigenin
0.05mg
Luteolin
0.15mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:227.98kcal
11.4%
Fat:13.47g
20.73%
Saturated Fat:2.06g
12.86%
Carbohydrates:7.64g
2.55%
Net Carbohydrates:6.09g
2.21%
Sugar:0.06g
0.07%
Cholesterol:34.02mg
11.34%
Sodium:2301.44mg
100.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.28g
38.57%
Phosphorus:550mg
55%
Vitamin B12:2µg
33.31%
Selenium:22.29µg
31.84%
Copper:0.53mg
26.46%
Magnesium:74.44mg
18.61%
Manganese:0.35mg
17.59%
Zinc:2.24mg
14.92%
Iron:2.37mg
13.17%
Calcium:129.83mg
12.98%
Vitamin K:12.71µg
12.1%
Potassium:355.83mg
10.17%
Vitamin B6:0.2mg
10.04%
Folate:35.59µg
8.9%
Vitamin B3:1.56mg
7.79%
Vitamin B1:0.11mg
7.08%
Fiber:1.56g
6.22%
Vitamin E:0.59mg
3.93%
Vitamin B2:0.05mg
3.18%
Vitamin B5:0.32mg
3.18%
Vitamin C:0.85mg
1.03%
Source:Epicurious