Pan Seared Scallops With Bleu Cheese Sauce Recipe

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Pan Seared Scallops With Bleu Cheese Sauce
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Ingredients
14
Count
Nutrition
546
Calories
Total time
68
Minutes
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Ingredients:

  • 1 lb large scallop
  • 1 tbsp olive oil
  • 3 tbsp flour
  • 3 cups milk
  • 1 tsp salt
  • 1 pinch nutmeg
  • 1 dash cream (optional)

Directions:

  1. Make the sauce first. It is a basic Bechamel sauce with cream enrichment. Melt 2 Tbsp Butter in a saucepan over medium heat, add 3 Tbsp flour, stirring constantly. Cook 3 minutes without browning flour. Whisk in 3 Cups milk and bring to a slow boil while stirring. Add salt and nutmeg. Cook until it reduces down enough to coat the back of a spoon, add the Bleu cheese and let it melt. Add a few drops of Lemon juice, salt, and White pepper to taste. Add a little cream for extra flavor and put in an oven set on 'warm'.
  2. Peel the sweet potatoes and grate them, these are deep fried in the vegetable oil for only 30 seconds or so, until they change color. You can salt them slightly before frying.Pull them out of the pot with a spider or slotted spoon and dry them on paper towels.
  3. The Scallops should be cooked in a hot pan, preferably cast iron, get it good and hot over medium high heat, add the Olive oil, let it heat for half a minute or so and add the Scallops that you have seasoned with Salt, Pepper, And Paprika. Cook about 3-4 minutes per side until the color and doneness is to your preference.
  4. To plate, lay down the Scallops, cover with the Bleu cheese sauce, and top with some deep fried grated sweet potato. Garnish as you wish, garlic mashed potatoes goes quite well with this as does a good white wine. Enjoy!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 546.33 Kcal (2287 kJ)
Calories from fat 442.85 Kcal
% Daily Value*
Total Fat 49.21g 76%
Cholesterol 46.07mg 15%
Sodium 689.9mg 29%
Potassium 281.48mg 6%
Total Carbs 20.18g 7%
Sugars 4.05g 16%
Dietary Fiber 0.91g 4%
Protein 9.24g 18%
Vitamin C 0.4mg 1%
Vitamin A 0.3mg 8%
Iron 0.7mg 4%
Calcium 156.5mg 16%
Amount Per 100 g
Calories 307.25 Kcal (1286 kJ)
Calories from fat 249.05 Kcal
% Daily Value*
Total Fat 27.67g 76%
Cholesterol 25.91mg 15%
Sodium 387.99mg 29%
Potassium 158.3mg 6%
Total Carbs 11.35g 7%
Sugars 2.28g 16%
Dietary Fiber 0.51g 4%
Protein 5.2g 18%
Vitamin C 0.2mg 1%
Vitamin A 0.1mg 8%
Iron 0.4mg 4%
Calcium 88mg 16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 14.8
    Points
  • 16
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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