Sautéed Scallops with Spinach

Sautéed Scallops with Spinach

2 servings
Preparation 10 min
Cooking 10 min

230 calories per serving 


Ingredients

6 scallops, large   360 g
6 cups baby spinach   100 g
1 1/2 tbsp butter, unsalted   20 g
1/2 tbsp lemon juice, freshly squeezed   1/4 lemon
1 tsp pine nuts   3 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Prepare the baby spinach: Wash and drain well. Rinse the scallops and pat dry. Add salt and pepper.
  2. Heat half of the butter 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.
  3. Discard the remaining cooking liquid. Put the pan back over high heat. Melt the rest of the butter 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.
  4. Distribute the spinach over the warmed individual serving plates. Place the scallops on top then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (190g)

Amount

% DV*

* DV = Daily Value

Calories

230

Fat

9 g

13 %

Saturated 4 g
+ Trans 0.3 g

22 %

Cholesterol

90 mg

Sodium

410 mg

17 %

Carbohydrate

2 g

1 %

Fibre

1 g

4 %

Sugars

0 g

Protein

34 g

Vitamin A

80 %

Vitamin C

20 %

Calcium

20 %

Iron

40 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 2 servings

More info

Claims

Free :
Sugar
Low :
Calories
Source of :
Omega-3, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C
Good source of :
Calcium, Copper, Manganese
Excellent source of :
Folacin, Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin E, Vitamin K, Zinc

More info


This recipe is in the following categories: Shellfish | First courses/Appetizers | Main courses/Entrées | Diabetes-friendly | Halal | High Calcium | High Iron | Low Calorie | Source of Omega-3 | Sauté/Stir Fry | Valentine's Day

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