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Sautéed Scallops with Spinach [L.F.]
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Sautéed Scallops with Spinach [L.F.]
Ingredients
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6 |
scallops, large |
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360 g |
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6 cups |
baby spinach |
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100 g |
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1 1/2 tbsp |
margarine non-hydrogenated |
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20 g |
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1/2 tbsp |
lemon juice, freshly squeezed |
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1/4 lemon |
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1 tsp |
pine nuts |
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3 g |
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salt to taste |
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ground pepper to taste |
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Before you start
Keep the serving plates in the oven at the lowest setting so they are warm when you serve.
Method
- Prepare the baby spinach: Wash and drain well. Rinse the scallops and pat dry. Add salt and pepper.
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Heat half of the margarine in a pan over medium heat. (It is important to use a pan large enough to avoid crowding the scallops or they will steam and not turn golden-brown. For larger amounts, cook only a few scallops at a time and keep them warm in the oven while repeating the operation with the remaining scallops). Add the scallops then sauté rapidly, until they become golden-brown, about 2 min per side (they get harder and dry when overcooked). Set them aside on a warm plate in the oven.
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Discard the remaining cooking liquid. Put the pan back over high heat. Add the rest of the margarine and scrape the bottom with a wooden spoon. Add the spinach and
toss. Cook 2-3 min until wilted. Add salt and pepper, then add the pine nuts and lemon juice.
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Distribute the spinach over the warmed individual serving plates. Place the scallops on top then serve.
Claims
- Free :
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Sugar, Trans Fat
- Low :
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Calories, Saturated Fat
- Source of :
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Omega-3, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C
- Good source of :
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Calcium, Copper, Manganese, Vitamin D
- Excellent source of :
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Folacin, Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin E, Vitamin K, Zinc
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (190g)
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Amount
% DV*
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* DV = Daily Value
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Calories
230
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Fat
9 g
13 %
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Saturated 1 g
+ Trans 0 g
6 %
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Cholesterol
75 mg
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Sodium
410 mg
17 %
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Carbohydrate
2 g
1 %
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Fibre
1 g
4 %
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Sugars
0 g
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Protein
34 g
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Vitamin A
80 %
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Vitamin C
20 %
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Calcium
20 %
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Iron
40 %
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More info
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