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30 minutes
3
dairy-free
(?)
Has dairy from:
butter
parmesan cheese
gluten-free
(?)
Has gluten from:
chicken broth
kid friendly
has meat
(?)
Has meat from:
chicken broth
has pasta
has seafood
(?)
Has seafood from:
scallop
mediterranean
vegan
(?)
Not vegan due to:
butter
chicken broth
parmesan cheese
scallop
vegetarian
(?)
Not vegetarian due to:
chicken broth
scallop
pescatarian
(?)
Not pescatarian due to:
chicken broth
paleo
(?)
Not paleo due to:
parmesan cheese
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Sodium as 165% (as a percentage of RDA).
 
You'll likely need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.4% of RDA
• Calories: 74.9% of RDA
• Carbs: 24.5% of RDA
• Fat (total lipid): 43.7% of RDA
• Fiber: 8.4% of RDA
• Fructose: 0.2% of RDA
• Protein: 50.8% of RDA
• Sodium: 165% of RDA
• Sugar: 5.7% of RDA
• Vitamin A (IU): 159% of RDA
• Vitamin B6: 15.3% of RDA
• Vitamin C: 15.7% of RDA
• Iron: 4.6% of RDA
• Magnesium: 28.6% of RDA
• Manganese: 10.4% of RDA
• Niacin: 43.9% of RDA
• Potassium: 22.7% of RDA
• Zinc: 22.2% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
67.3
g
Calories
1497
 
Fiber
2.35
g
Iron
0.871
mg
Protein
57.1
g
Sodium
2231
mg
Sugars
1.79
g
Fat (total lipid)
26.7
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
Substitutions
4
tbsp
+
-
 
1 tbsp for risotto, 3 tbsp for brown butter.
 
2
cloves
+
-
 
1 minced for risotto, 1 minced for sautéed spinach.
 
1
cup
+
-
 
 
1/2
cups
+
-
 
 
3
cups
+
-
 
1/2
cups
+
-
 
freshly grated.
 
1
tbsp
+
-
 
 
1
lb
+
-
 
jumbo scallops.
 
1
tbsp
+
-
 
 
4
cups
+
-
 
can use kale if desired.
 
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PREPARATION
PREPARING THE RISOTTO
1.
In a large non-stick skillet over medium heat, melt 1 tbsp butter.
2.
Add one minces garlic clove and saute for a minute or two, until soft and fragrant.
3.
Add the arborio rice, stir to coat with butter.
4.
Add the white wine. Add the broth, ½ cup at a time, and simmer/stir after each addition until the rice is soft and creamy.
5.
Add the parmesan and stir until incorporated. Salt + pepper to taste.
SEARING THE SCALLOPS
6.
Heat grape seed oil in nonstick skillet.
7.
Pat scallops dry (VERY DRY, as dry as possible), sprinkle with salt, and add to pan.
8.
They should sizzle (if not, you need a hotter pan.) Shake gently to prevent sticking. After 2-3 minutes, flip each scallop over. They should have a pretty golden brown exterior and an opaque inside. Transfer to a paper towel lined plate to absorb excess oil.
PREPARING THE SPINACH
9.
Heat 1 tbsp olive oil over medium low heat.
10.
Add the garlic, stir for a minute to get the flavor going. Add the spinach or kale and stir until wilted.
PREPARING THE BROWN BUTTER
11.
Put a few tablespoons of butter in a clean skillet over medium heat and stir it while watching it closely.
12.
When it starts to look golden and foamy, remove from heat, transfer to a heat-proof bowl to cool slightly, then drizzle over the risotto, scallops, and greens.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Low Sodium!
 
A low-sodium variant of this recipe can be made that has a 68% reduction in the amount of sodium. Just substitute low-sodium chicken broth for chicken broth.
2.
Make it Dairy Free!
 
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy. Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Shellfish Free!
 
A shellfish-free variant of this recipe can be made. Just substitute surimi for scallop.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 1497
Protein 57.1 g
Carbohydrates 67.3 g
Iron 0.87 mg
Fiber 2.35 g
Calcium 14.2 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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