Seared Scallops with Sauteed Fennel, Orange, and Red Onion Recipe
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Directions:
- Pat scallops dry with paper towels. Sprinkle scallops with 1/4 teaspoon salt and 1/8 teaspoon pepper. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add scallops; cook 3 minutes on each side. Remove scallops from pan; keep warm. Add orange juice to pan; cook 2 minutes. Add butter, stirring to melt.
- Heat remaining 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add fennel slices and onion; sauté 3 minutes. Stir in fennel fronds, remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, and orange slices. Serve immediately.
- Serve with: Whole Wheat Bread with Caper-Mint Dipping Sauce
- Choice Ingredient
- Large sea scallops are great for a fast and filling protein source any night of the week. They can be seared or sautéed and then added to salads and pastas or served solo as an entrée. Their mild taste and universal appeal make them a good host for complex flavors.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 309.38 Kcal (1295 kJ) | ||
| Calories from fat | 74.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.28g | 13% | |
|---|---|---|---|
| Cholesterol | 77.36mg | 26% | |
| Sodium | 1460.78mg | 61% | |
| Potassium | 971.34mg | 21% | |
| Total Carbs | 23.2g | 8% | |
| Sugars | 6.84g | 27% | |
| Dietary Fiber | 3.47g | 14% | |
| Protein | 37.36g | 75% | |
| Vitamin C | 43.9mg | 73% | |
| Iron | 2.4mg | 13% | |
| Calcium | 77.5mg | 8% | |
| Amount Per 100 g | |||
| Calories | 91.62 Kcal (384 kJ) | ||
| Calories from fat | 22.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.45g | 13% | |
|---|---|---|---|
| Cholesterol | 22.91mg | 26% | |
| Sodium | 432.61mg | 61% | |
| Potassium | 287.66mg | 21% | |
| Total Carbs | 6.87g | 8% | |
| Sugars | 2.03g | 27% | |
| Dietary Fiber | 1.03g | 14% | |
| Protein | 11.06g | 75% | |
| Vitamin C | 13mg | 73% | |
| Iron | 0.7mg | 13% | |
| Calcium | 23mg | 8% | |
* 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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