Seared Scallops Recipe

Looking for an easy Seared Scallops recipe? Learn how to make Seared Scallops using healthy ingredients.


Submitted by darasilver

Makes 4 servings



Low cal scallop meal could use leaks instead of onions

Recipe Ingredients for Seared Scallops

4 tsp olive oil
10 oz mushrooms
1 cup thinly sliced onions
1/4 cup white wine
1/4 cup chicken broth
3 tbsp fat free sour cream
1 tbsp parsley
1 pound sea scallops

Recipe Directions for Seared Scallops

  1. Heat 2 tsp oil, add mushrooms, cook until they begin to give off liquid, stir in onions cook until tender, add wine, cook until reduced and thickened about 30 sec. Remove from heat stir in sour cream parsley and pepper.

  2. Heat 2 tsp oil, over med high heat, cook scallops until brown 2-3 min per side

Categories

Main Dish

Nutrition Facts
Serving Size 260.2g
Amount Per Serving
Calories
193
Calories from Fat
53
% Daily Value*
Total Fat
5.9g
9%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
38mg
13%
Sodium
245mg
10%
Potassium
692mg
20%
Total Carbohydrates
10.0g
3%
Dietary Fiber
1.2g
5%
Sugars
3.4g
Protein
22.4g
Vitamin A 4% Vitamin C 14%
Calcium 6% Iron 5%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • High in niacin
  • High in phosphorus
  • High in potassium
  • High in riboflavin
  • Very high in selenium
  • High in vitamin B12
  •   Bad points
  • Contains alcohol
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