Sautéed Scallops with Spinach

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Preparation : 10 min Cooking : 10 min
220 calories/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 pinch salt [optional] 0.2 g
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 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 sprinkle with the 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 (190 g)

Amount

% Daily Value

Calories

220

Fat

8 g

12 %

Saturated 3.9 g
+ Trans 0.3 g

21 %

Cholesterol

90 mg

Sodium

410 mg

17 %

Carbohydrate

2 g

1 %

Fibre

1 g

3 %

Sugars

0 g

Net Carbs

1 g

Protein

34 g

Vitamin A

80 %

Vitamin C

20 %

Calcium

18 %

Iron

37 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 0
Meat and Alternatives 4
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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