Pan Seared Scallops
1 serving of pan seared scallops contains 171 Calories. The macronutrient breakdown is 11% carbs, 57% fat, and 32% protein. This is a good source of protein (25% of your Daily Value), vitamin b12 (66% of your Daily Value), and vitamin k (31% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Heat oil in a large skillet over medium-high heat.
- Remove the small side muscle from the scallops, rinse with cold water and thoroughly pat dry. Season with salt and pepper to taste.
- Working in batches, add scallops to the skillet in a single layer keeping them on the sides of the pan. Cook, flipping once, until golden brown and translucent in the center, about 1-2 minutes per side.
- Season with freshly squeezed lemon and a sprinkle of parley if desired. Or serve plain with Lemon Couscous recipe.
Nutrition Facts
For 1 serving of pan seared scallops (137g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 171 | |
| Fats | 11g | 14% |
| Saturated fats | 2g | 8% |
| Trans fats | 0g | |
| Cholesterol | 27mg | 9% |
| Sodium | 485mg | 21% |
| Carbs | 5g | 2% |
| Net carbs | 4g | |
| Fiber | 0.1g | 0.4% |
| Sugar | 0.3g | |
| Protein | 14g | |
| Calcium | 10mg | 1% |
| Iron | 1mg | 8% |
| Potassium | 255mg | 5% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 96μg | |
| Caffeine | 0mg | |
| Choline | 75mg | 14% |
| Copper | 0mg | 3% |
| Fluoride | 0μg | |
| Folate (B9) | 23μg | 6% |
| Lycopene | 0μg | |
| Magnesium | 27mg | 6% |
| Manganese | 0mg | 1% |
| Niacin | 1mg | 5% |
| Pantothenic acid | 0.3mg | 5% |
| Phosphorus | 381mg | 54% |
| Retinol | 1μg | |
| Riboflavin (B2) | 0mg | 1% |
| Selenium | 15μg | 26% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 1% |
| Vitamin A IU | 164IU | |
| Vitamin A | 9μg | 1% |
| Vitamin B12 | 2μg | 66% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin C | 7mg | 8% |
| Vitamin D IU | 1IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 10% |
| Vitamin K | 37μg | 31% |
| Zinc | 1mg | 9% |
| Sugars | ||
| Sugar | 0.3g | |
| Sucrose | 0.1g | |
| Glucose | 0.1g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 2g | |
| Fats | ||
| Saturated fats | 2g | 8% |
| Monounsaturated fats | 7g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.5g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 0.4g | |
| Proline | 0.3g | |
| Serine | 0.4g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 0.4g | |
