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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