Curry-Dusted Scallops with Pea Puree

Curry-Dusted Scallops with Pea Puree
Fat 30%Carbs 24%Protein 46%
Percent Calories

1 serving of curry-dusted scallops with pea puree contains 329 Calories The macronutrient breakdown is 24% carbs, 30% fat, and 46% protein. This is a good source of protein (69% of your Daily Value), fiber (16% of your Daily Value), and potassium (14% of your Daily Value).

Makes
4 servings
Prep Time
25 minutes
Cook Time
25 minutes

Ingredients

  • Curry powder

    Spices

    2 tsp or 4g

  • Scallops

    Mollusks, (bay and sea), cooked, steamed

    680g

  • Water

    Plain, clean water

    ¼ cup or 59g

  • Butter

    Unsalted

    2 tbsp or 28g

  • Lime juice

    Raw

    1 ½ tbsp or 23g

  • Scallions

    Spring onions or scallions (includes tops and bulb), raw

    ½ cup, chopped or 50g

  • Peas

    Green, frozen, cooked, boiled, drained, without salt

    1 package (10 oz) yields or 253g

  • Vegetable oil

    Natreon canola, high stability, non trans, high oleic (70%)

    1 tbsp or 14g

Directions

  1. Remove tough ligament from side of scallops (if attached.)
  2. Cook peas on stovetop with water (1/4 cup) according to package directions (do not drain). Pulse in a food processor with cooking water, butter, scallions, lime juice (to taste), and 1/4 teaspoon salt to a coarse pure. Season with salt.
  3. Stir together curry powder and 1/2 teaspoon each of salt and pepper on a plate. Pat scallops dry and coat all over with curry mixture.
  4. Heat oil in a large nonstick skillet over medium-high heat until hot, then saute scallops in 2 batches, turning once, until browned and just cooked through, about 4 minutes per batch. Transfer with tongs to a clean plate. Serve scallops over pea pure.

Nutrition Facts

For 1 serving of curry-dusted scallops with pea puree (278g)

NutrientValue%DV
Calories329
Fats11g 14%
Saturated fats4g 21%
Trans fats0.3g
Cholesterol85mg 28%
Sodium1184mg 51%
Carbs20g 7%
Net carbs16g
Fiber4g 16%
Sugar3g
Protein39g
Calcium49mg 5%
Iron2mg 30%
Potassium658mg 14%
Vitamin D0.1μg 1%
Vitamins and Minerals
Alpha carotene13μg
Beta carotene878μg
Caffeine0mg
Choline209mg 38%
Copper0.1mg 12%
Fluoride0.2μg
Folate (B9)81μg 20%
Lycopene0μg
Magnesium82mg 20%
Manganese0.3mg 14%
Niacin3mg 18%
Pantothenic acid1mg 14%
Phosphorus784mg 112%
Retinol51μg
Riboflavin (B2)0.1mg 6%
Selenium38μg 69%
Theobromine0mg
Thiamine0.2mg 16%
Vitamin A IU1642IU
Vitamin A125μg 14%
Vitamin B124μg 153%
Vitamin B60.3mg 21%
Vitamin C10mg 11%
Vitamin D IU8IU
Vitamin D20μg
Vitamin D30.1μg
Vitamin E1mg 8%
Vitamin K43μg 35%
Zinc3mg 29%
Sugars
Sugar3g
Sucrose3g
Glucose0.1g
Fructose0.1g
Lactose0g
Maltose0.1g
Galactose0g
Starch6g
Fats
Saturated fats4g 21%
Monounsaturated fats4g
Polyunsaturated fats1g
Trans fats0.3g
Fatty Acids
Total omega 30.4g
Total omega 61g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0.2g
Eicosapentaenoic Acid (EPA)0.1g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid3g
Cystine0.4g
Glutamic acid5g
Glycine3g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g