Warm Buckwheat Noodles with Scallops in Tomato-Pepper Sauce

Dairy Free
Health score
41%
Warm Buckwheat Noodles with Scallops in Tomato-Pepper Sauce
27 min.
4
452kcal

Suggestions

Ingredients

  • 16  bay scallops dry cleaned
  • tablespoons dijon mustard 
  • teaspoon basil dried
  • cloves garlic minced
  •  kalamata olives pitted sliced
  • tablespoons olive oil extra-virgin
  •  bell peppers diced red
  • pinch salt 
  • 12 ounce buckwheat soba noodles 
  •  tomatoes diced ripe

Equipment

  • frying pan
  • pot

Directions

  1. Bring a large pot of lightly salted water to a boil.
  2. Add soba noodles and cook for 6 to 8 minutes, until al dente.
  3. Drain and rinse with a little cool water to stop the cooking. The noodles should remain warm.
  4. Meanwhile, heat olive oil in a large skillet over medium-high heat.
  5. Place scallops into the hot skillet, and cook until golden brown without moving them in the pan, about 1 minute. Turn the scallops over, and cook until golden brown on the other side, 1 minute more.
  6. Remove from the pan and set aside.
  7. Stir in the minced garlic, and cook until garlic begins to turn golden brown, about 30 seconds.
  8. Add the tomatoes, bell pepper, and basil. Cook and stir until the peppers soften and the tomatoes begin to release their juices. Stir in the Kalamata olives, Dijon mustard, and reserved scallops. Season with salt, and simmer over medium-low heat for 1 minute to allow the flavors to infuse.
  9. Place warm noodles onto serving plates and top with scallop mixture to serve.

Nutrition Facts

Calories452kcal
Protein18.21%
Fat18.35%
Carbs63.44%

Properties

Glycemic Index
46.13
Glycemic Load
35.91
Inflammation Score
-10
Nutrition Score
26.912608872289%

Flavonoids

Naringenin
0.84mg
Apigenin
0.01mg
Luteolin
0.42mg
Kaempferol
0.14mg
Myricetin
0.26mg
Quercetin
0.95mg

Nutrients percent of daily need

Calories:452.35kcal
22.62%
Fat:9.84g
15.14%
Saturated Fat:1.42g
8.88%
Carbohydrates:76.55g
25.52%
Net Carbohydrates:73.02g
26.55%
Sugar:5.95g
6.61%
Cholesterol:14.4mg
4.8%
Sodium:1135.65mg
49.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.98g
43.96%
Vitamin C:94.92mg
115.05%
Manganese:1.47mg
73.56%
Vitamin A:2928.5IU
58.57%
Phosphorus:479.7mg
47.97%
Vitamin B1:0.52mg
34.54%
Magnesium:122.42mg
30.61%
Vitamin B6:0.6mg
30.24%
Folate:108.17µg
27.04%
Vitamin B3:4.58mg
22.9%
Potassium:799.69mg
22.85%
Vitamin K:21.46µg
20.44%
Iron:3.64mg
20.2%
Vitamin E:2.97mg
19.83%
Zinc:2.5mg
16.65%
Copper:0.33mg
16.52%
Selenium:11.22µg
16.03%
Fiber:3.53g
14.13%
Vitamin B12:0.85µg
14.1%
Vitamin B5:1.3mg
13.01%
Vitamin B2:0.21mg
12.27%
Calcium:75.25mg
7.53%
Source:Allrecipes