Directions:
- Rinse the scallops and pat them dry.
- Mix the flour and seasoning of your choice in a plastic bag; add the scallops and toss to coat.
- Heat the oil in a skillet to medium heat.
- Sear the scallops until browned and opaque, about 5 minutes, turning once.
- Remove the scallops from the skillet and keep them warm.
- Add the spinach and carrots to the skillet; sprinkle with water.
- Cover the skillet and cook on medium-high until the spinach starts to wilt, about 2 minutes.
- Add the balsamic vinegar and toss to coat evenly.
- Spoon the spinach and carrots onto four plates and top with the seared scallops.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 233.82 Kcal (979 kJ) | ||
| Calories from fat | 80.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.9g | 14% | |
|---|---|---|---|
| Cholesterol | 46.48mg | 15% | |
| Sodium | 1136.73mg | 47% | |
| Potassium | 450.11mg | 10% | |
| Total Carbs | 13.61g | 5% | |
| Sugars | 3.08g | 12% | |
| Dietary Fiber | 1.7g | 7% | |
| Protein | 24.8g | 50% | |
| Vitamin C | 3.2mg | 5% | |
| Iron | 1.5mg | 8% | |
| Calcium | 28.2mg | 3% | |
| Amount Per 100 g | |||
| Calories | 135.27 Kcal (566 kJ) | ||
| Calories from fat | 46.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.15g | 14% | |
|---|---|---|---|
| Cholesterol | 26.89mg | 15% | |
| Sodium | 657.64mg | 47% | |
| Potassium | 260.41mg | 10% | |
| Total Carbs | 7.87g | 5% | |
| Sugars | 1.78g | 12% | |
| Dietary Fiber | 0.98g | 7% | |
| Protein | 14.34g | 50% | |
| Vitamin C | 1.8mg | 5% | |
| Iron | 0.9mg | 8% | |
| Calcium | 16.3mg | 3% | |
* 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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