Name: Pan Seared Scallops with Spices and Balsamic Vinaigrette
Prep time: 5 min
Cook time: 5 min
Yield: 4 servings
Ingredients: scallops; salt; ground pepper; olive oil; lemons; parsley (fresh); balsamic vinaigrette

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Pan Seared Scallops with Spices and Balsamic Vinaigrette

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10 minutes

4 servings

Adjust servings

dairy-free

gluten-free

kid friendly

has meat

has pasta

has seafood

(?)

Has seafood from:

scallop

mediterranean

vegan

(?)

Not vegan due to:

scallop

vegetarian

(?)

Not vegetarian due to:

scallop

pescatarian

paleo

(?)

Not paleo due to:

brown sugar

This recipe has no customizations.

Nutrition to Balance

This recipe has Fat (total lipid) as 105% and Sodium as 106% (as a percentage of RDA).

You'll likely need to take these 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: 1.6% of RDA
• Calories: 61.9% of RDA
• Carbs: 5.9% of RDA
• Fat (total lipid): 105% of RDA
• Fiber: 1.9% of RDA
• Fructose: 3.8% of RDA
• Protein: 31.5% of RDA
• Sodium: 106% of RDA
• Sugar: 15.8% of RDA

• Vitamin A (IU): 12.3% of RDA
• Vitamin B6: 11.5% of RDA
• Vitamin C: 14.6% of RDA
• Iron: 5.2% of RDA
• Magnesium: 19.1% of RDA
• Manganese: 3.1% of RDA
• Niacin: 10.6% of RDA
• Potassium: 17.2% of RDA
• Zinc: 18.2% 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

16.2

Calories

1238

Fiber

0.522

Iron

0.980

Protein

35.4

Sodium

1432

Sugars

4.95

Fat (total lipid)

64.7

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

1 1/2

lbs

scallops

large sea scallops, tendons removed.

salt

to taste.

ground pepper

to taste.

tbsp

olive oil

whole

lemon

cut into wedges.

1/4

cups

parsley (fresh)

finely chopped.

1/2

cups

balsamic vinaigrette

see dependent recipe.

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INGREDIENTS FOR: BALSAMIC VINAIGRETTE

Amount

Measure

Ingredient

1/4

cups

balsamic vinegar

tsp

brown sugar

use dark if possible.

tbsp

garlic (fresh)

finely chopped or grated.

1/2

tsp

salt

1/2

tsp

ground pepper

3/4

cups

olive oil

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Recipe Short Name:

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PREPARATION

Make balsamic vinaigrette according to dependent recipe. Refrigerate until ready to use.

Remove the small side muscle from the scallops, rinse with cold water and thoroughly pat dry.

Add the oil to a 12 to 14-inch saute pan on high heat. Salt and pepper the scallops.

Once the oil begins to smoke, gently add the scallops, making sure they are not touching each other. Sear the scallops for 1 1/2 minutes on each side. The scallops should have a 1/4-inch golden crust on each side while still being translucent in the center.

Cut the parsley while the scallops are cooking.

Remove the scallops from heat and place on a plate. Garnish with freshly chopped parsley and homemade balsamic vinaigrette.

DEPENDENT RECIPES:

Balsamic Vinaigrette

This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.

THIS RECIPE CAN BE CUSTOMIZED

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 1238

Protein 35.4 g

Carbohydrates 16.2 g

Iron 0.98 mg

Fiber 0.52 g

Calcium 16.0 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.