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Sautéed Scallops with Spinach

3 Reviews
67% would make this recipe again

Preparation : 10 min Cooking : 10 min
230 calories/serving
  • Easy
  • Gluten Free
  • Lactose Free
  • Halal
  • Diabetes-friendly

Ingredients

6 scallops, large 360 g
6 cups baby spinach 100 g
1 1/2 tbsp margarine non-hydrogenated 20 g
1/2 tbsp lemon juice, freshly squeezed
1 tsp pine nuts 3 g
salt [optional]
ground pepper to taste [optional]

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 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.
  3. 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.
  4. Distribute the spinach over the warmed individual serving plates. Place the scallops on top then serve.

Nutrition Facts Table

per 1 Serving (190g)

Amount

% Daily Value

Calories

230

Fat

9 g

13 %

Saturated 1.1 g
+ Trans 0 g

6 %

Cholesterol

80 mg

Sodium

410 mg

17 %

Carbohydrate

2 g

1 %

Fibre

1 g

4 %

Sugars

0 g

Protein

34 g

Vitamin A

82 %

Vitamin C

20 %

Calcium

18 %

Iron

38 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 servings

Claims

This recipe is :
Free  :
Sugar, Trans Fat
Low  :
Calories, Saturated Fat
Source of  :
Omega-3, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C
Good source of  :
Calcium, Copper, Manganese, Vitamin D
Excellent source of  :
Folacin, Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin E, Vitamin K, Zinc
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 0
Meat and Alternatives 4
Fats 1 ½

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Members' Reviews

3 Reviews (3 with rating only ) 67% would make this recipe again