Spice-Crusted Scallops

Gluten Free
Dairy Free
Low Fod Map
Health score
3%
Spice-Crusted Scallops
20 min.
6
123kcal

Suggestions

Ingredients

  • tablespoons canola oil 
  • tablespoons coriander seeds 
  • tablespoons fennel seeds 
  • 0.5 teaspoon kosher salt 
  • 1.3 lbs sea scallops at room temperature
  • teaspoons peppercorns white

Equipment

  • frying pan
  • mortar and pestle

Directions

  1. Toast spices in a medium frying pan over medium heat until fragrant and coriander seeds are light golden, about 4 minutes. Coarsely grind in a mortar or spice grinder, then pour onto a plate.
  2. Heat oil in a 12-in. nonstick frying pan over medium-high heat. Season scallops with salt right before cooking and dredge top and bottom of each one in spice mix.
  3. Cook scallops until golden underneath, about 3 minutes, then flip and cook until just cooked through, 2 to 3 minutes.
  4. Serve them with a drizzle of spiced pan juices.

Nutrition Facts

Calories123kcal
Protein38.82%
Fat41.6%
Carbs19.58%

Properties

Glycemic Index
0
Glycemic Load
0
Inflammation Score
-2
Nutrition Score
6.9099998415812%

Nutrients percent of daily need

Calories:123.19kcal
6.16%
Fat:5.76g
8.86%
Saturated Fat:0.5g
3.13%
Carbohydrates:6.09g
2.03%
Net Carbohydrates:4.17g
1.52%
Sugar:0g
0%
Cholesterol:22.68mg
7.56%
Sodium:566.65mg
24.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.09g
24.18%
Phosphorus:335.07mg
33.51%
Vitamin B12:1.33µg
22.21%
Selenium:12.58µg
17.98%
Manganese:0.25mg
12.48%
Magnesium:35.47mg
8.87%
Fiber:1.92g
7.7%
Potassium:249.96mg
7.14%
Zinc:1.03mg
6.88%
Iron:1.24mg
6.88%
Vitamin E:0.82mg
5.44%
Calcium:45.88mg
4.59%
Vitamin B3:0.82mg
4.12%
Vitamin B6:0.08mg
4%
Folate:15.28µg
3.82%
Copper:0.07mg
3.72%
Vitamin K:3.33µg
3.17%
Vitamin B5:0.2mg
2.03%
Vitamin B2:0.03mg
1.66%
Vitamin C:1.12mg
1.35%
Vitamin B1:0.02mg
1.27%
Source:My Recipes