Directions:
- Clean the fennel bulbs and trim the roots and the tops. Reserve the leaves for soups, pestos, and anything else that might benefit. If using a mature bulb of fennel, slice it thinly. Rinse the scallops, peel off the muscle or “foot” on their sides, and pat them dry.
- Heat a large saucepan over medium high heat. Add a glug of extra virgin olive oil and then the fennel. Sprinkle with salt and sauté, stirring often, until the fennel's slightly translucent – about 5 minutes.
- Remove the fennel to a plate and refresh the olive oil in the pan. Season the scallops generously on both sides with more salt. Add to the pan and cook for 1 minute until lightly golden on the edges. Turn the scallops and add the minced garlic. Cook for 1 more minute, moving the garlic from time to time so it doesn’t burn.
- Return the fennel to the pan and then pour in the white wine. Season with black pepper and let bubble for 1 – 2 more minutes until the liquid is reduced by 1/2. Remove from the heat, sprinkle in the parsley and lemon juice, and swirl the pan to combine. Check the seasoning with more salt and pepper if necessary, and serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 331.43 Kcal (1388 kJ) | ||
| Calories from fat | 15.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.77g | 3% | |
|---|---|---|---|
| Cholesterol | 69.73mg | 23% | |
| Sodium | 1203.96mg | 50% | |
| Potassium | 1154.89mg | 25% | |
| Total Carbs | 22.74g | 8% | |
| Sugars | 1.68g | 7% | |
| Dietary Fiber | 4.12g | 16% | |
| Protein | 37.32g | 75% | |
| Vitamin C | 27.7mg | 46% | |
| Iron | 3.3mg | 18% | |
| Calcium | 99.4mg | 10% | |
| Amount Per 100 g | |||
| Calories | 77.83 Kcal (326 kJ) | ||
| Calories from fat | 3.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.42g | 3% | |
|---|---|---|---|
| Cholesterol | 16.37mg | 23% | |
| Sodium | 282.71mg | 50% | |
| Potassium | 271.19mg | 25% | |
| Total Carbs | 5.34g | 8% | |
| Sugars | 0.39g | 7% | |
| Dietary Fiber | 0.97g | 16% | |
| Protein | 8.76g | 75% | |
| Vitamin C | 6.5mg | 46% | |
| Iron | 0.8mg | 18% | |
| Calcium | 23.3mg | 10% | |
* 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.
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