Pan-Seared Scallops

Need a gluten free, dairy free, and pescatarian main course? Pan-Seared Scallops could be an amazing recipe to try. One serving contains 135 calories, 15g of protein, and 2g of fat. This recipe serves 2 and costs $4.44 per serving. Head to the store and pick up salt and pepper, shallot, portabello mushroom, and a few other things to make it today. From preparation to the plate, this recipe takes roughly 45 minutes. Not a lot of people made this recipe, and 4 would say it hit the spot. It is brought to you by Foodista. Taking all factors into account, this recipe earns a spoonacular score of 49%, which is pretty good. Similar recipes include Perfect Pan-Seared Scallops (with a Simple Pan Sauce), Seared Sesame Scallops and Teriyaki Steak with Seared Cabbage Salad, and Pan-Seared Scallops with Cilantro-Celery Mayonnaise.

Servings: 2

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

1 clv garlic, finely, diced

2 ounces Ponzu sauce

2 mediums portabello mushroom, caps

1 salt and pepper

6 large scallops

1 shallot, finely, diced

2 tablespoons yellow miso* or soy sauce

Equipment:

oven

frying pan

grill

Cooking instruction summary:

  1. Pre-heat oven to 325 degrees Fahrenheit.
  2. Marinate the portabello mushrooms in the soya, garlic, shallot, salt and pepper. Let sit for 30 minutes. Grill or broil 2 minutes per side - then bake in a 325 degrees Fahrenheit oven for 10 minutes - cool - cut into thin strips 1/8".
  3. Pat the scallops dry and season with salt and pepper. Sear the scallops in a large non-stick skillet over high for about 1 minute or until browned. Turn. Sear other side for 1 minute or until browned.
  4. Add mushrooms and ponzu sauce. Cook for 1 minute longer, or until the scallops have just warmed through.
  5. Use crispy Thai fried noodles, steamed rice or Udon noodles as a garnish.

 

Step by step:


1. Pre-heat oven to 325 degrees Fahrenheit.Marinate the portabello mushrooms in the soya, garlic, shallot, salt and pepper.

2. Let sit for 30 minutes. Grill or broil 2 minutes per side - then bake in a 325 degrees Fahrenheit oven for 10 minutes - cool - cut into thin strips 1/8".Pat the scallops dry and season with salt and pepper. Sear the scallops in a large non-stick skillet over high for about 1 minute or until browned. Turn. Sear other side for 1 minute or until browned.

3. Add mushrooms and ponzu sauce. Cook for 1 minute longer, or until the scallops have just warmed through.Use crispy Thai fried noodles, steamed rice or Udon noodles as a garnish.


Nutrition Information:

Quickview
134 Calories
15g Protein
1g Total Fat
14g Carbs
7% Health Score
Limit These
Calories
134k
7%

Fat
1g
3%

  Saturated Fat
0.34g
2%

Carbohydrates
14g
5%

  Sugar
4g
5%

Cholesterol
21mg
7%

Sodium
1638mg
71%

Get Enough Of These
Protein
15g
30%

Phosphorus
428mg
43%

Selenium
28µg
41%

Vitamin B3
4mg
23%

Vitamin B12
1µg
22%

Copper
0.35mg
17%

Potassium
573mg
16%

Vitamin B6
0.29mg
14%

Manganese
0.28mg
14%

Vitamin B5
1mg
13%

Zinc
1mg
12%

Folate
45µg
11%

Vitamin B2
0.17mg
10%

Fiber
2g
10%

Magnesium
30mg
8%

Iron
1mg
7%

Vitamin B1
0.08mg
6%

Vitamin K
5µg
5%

Calcium
24mg
2%

Vitamin C
1mg
2%

Vitamin D
0.25µg
2%

covered percent of daily need
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Apples float in water, because 25% of their volume is made of air.

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A man asked his wife, "What would you most like for your birthday?" She said, "I'd love to be ten again." On the morning of her birthday, he got her up bright and early and they went to a theme park. He put her on every ride in the park - the Death Slide, The Screaming Loop, the Wall of Fear. She had a go on every ride there was. She staggered out of the theme park five hours later, her head reeling and her stomach turning. Then off to a movie theater, popcorn, cola and sweets. At last she staggered home with her husband and collapsed into bed. Her husband leaned over and asked, "Well, dear, what was it like being ten again?" One eye opened and she groaned, "Actually, honey, I meant dress size!"

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