Teppenyaki Scallops

Gluten Free
Dairy Free
Health score
12%
Teppenyaki Scallops
30 min.
2
289kcal

Suggestions

Ingredients

  •  bird's eye chile thinly sliced
  • 0.5 cup butternut squash julienned
  • servings soybean oil 
  • 0.5 cup edamame shelled cooked
  • clove garlic smashed finely chopped
  • teaspoon ginger grated
  • small matsutake mushrooms cut into quarters
  • tablespoons rice wine vinegar 
  • tablespoons sake 
  •  scallions separated
  • jumbo diver sea scallops dry
  • tablespoons soya sauce divided
  • 0.5  onion white thinly sliced
  • medium zucchini thinly sliced

Equipment

  • frying pan
  • wok

Directions

  1. Put a large skillet or a wok over medium-high heat and brush it with a little oil. When the pan is hot, add the zucchini slices in 1 layer and cook until they are lightly browned, about 1 minute. Turn them over and cook for another minute.
  2. Remove them to a plate.
  3. Brush the pan with some more oil and add the onions, squash, scallion whites, ginger, and chile pepper. Give them a good stir and cook until they begin to soften, about 3 to 4 minutes.
  4. Add 2 tablespoons of soy sauce and 1 tablespoon rice wine vinegar.
  5. Add the edamame, cook for another minute.
  6. Remove them to another plate.
  7. Brush the pan with some more oil and add the mushrooms and garlic. Cook until the mushrooms start to release their juices and add 1 tablespoon of soy sauce. Cook until most of the liquid has evaporated and remove them to a plate.
  8. Carefully wipe out the pan and brush it with some more oil.
  9. Add the scallops and cook them until they are nicely browned on both sides, about 1 to 2 minutes per side.
  10. Add the sake and cover the pan to steam the scallops and cook them through, about another 2 to 3 minutes.
  11. To serve: Divide the zucchini and lay them across each of 2 plates in a neat diagonal row. Divide the squash edamame mixture into 2 even, neat piles on the zucchini.
  12. Cut the scallops in half horizontally to make 2 even rounds. Lean the scallops seared sides up on the pile of the squash edamame mixture. Top each pile with a piece of mushroom.
  13. Garnish with the scallion greens and drizzle with the remaining soy sauce and rice wine vinegar.

Nutrition Facts

Calories289kcal
Protein19.36%
Fat50.89%
Carbs29.75%

Properties

Glycemic Index
108
Glycemic Load
1.65
Inflammation Score
-10
Nutrition Score
19.436086939729%

Flavonoids

Apigenin
0.02mg
Luteolin
0.06mg
Isorhamnetin
1.38mg
Kaempferol
0.43mg
Myricetin
0.05mg
Quercetin
8.4mg

Nutrients percent of daily need

Calories:289.04kcal
14.45%
Fat:15.88g
24.43%
Saturated Fat:2.29g
14.33%
Carbohydrates:20.89g
6.96%
Net Carbohydrates:16.31g
5.93%
Sugar:6.73g
7.48%
Cholesterol:7.2mg
2.4%
Sodium:2143.39mg
93.19%
Alcohol:2.41g
100%
Alcohol %:0.9%
100%
Protein:13.6g
27.19%
Vitamin A:4115.23IU
82.3%
Vitamin K:67.96µg
64.72%
Vitamin C:34.68mg
42.03%
Manganese:0.54mg
26.88%
Potassium:824.76mg
23.56%
Phosphorus:223.89mg
22.39%
Vitamin B6:0.39mg
19.31%
Fiber:4.58g
18.3%
Iron:3.02mg
16.8%
Folate:63.19µg
15.8%
Vitamin B3:3.01mg
15.07%
Magnesium:60.03mg
15.01%
Vitamin B2:0.22mg
13.16%
Vitamin E:1.89mg
12.58%
Copper:0.2mg
10.09%
Calcium:96.42mg
9.64%
Vitamin B1:0.14mg
9.18%
Selenium:6.19µg
8.85%
Vitamin B5:0.75mg
7.49%
Vitamin B12:0.43µg
7.12%
Zinc:0.99mg
6.62%