Scallops with sauce served atop cauliflower
1) Heat oven to 425(F). Line sheet pan with foil and spray lightly with olive oil
2)slice head of cauliflower crosswise to create flat disks (1/2 inch thick) and arrange on sheet pan.
Coat cauliflower tops with olive oil spray, salt and pepper. Roast in upper third of oven, until golden brown, about 25 minutes. Turn off heat, leaving pan in oven to keep warm.
3)Pat scallops dry and season with salt and pepper. Heat oil in nonstick pan. When oil is hot, saute scallops until golden brown on both sides, about 4 minutes. Remove scallops from pan.
4)add shallots, capers and sun dried tomatoes to skillet and cook over med heat until shallots are tender, about 2 minutes. Stir in vinegar. Return scallops to pan. Sprinkle with parsley
5)Arrange cauliflower on plates, top with scallops, spoon juices over scallops and sprinkle with pine nuts.
This recipe is supposed to serve 4 people....but it is so good, you might want to double it!
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (282g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 182 | ||
Calories from Fat: 41 (23%) | ||
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Amt Per Serving | % DV | |
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Total Fat 4.5g | 6 % | |
Saturated Fat 0.5g | 2 % | |
Monounsaturated Fat 1.8g | ||
Polyunsanturated Fat 1.4g | ||
Cholesterol 37.4mg | 12 % | |
Sodium 373mg | 13 % | |
Potassium 899.5mg | 24 % | |
Total Carbohydrate 13.9g | 4 % | |
Dietary Fiber 3.9g | 16 % | |
Sugars, other 9.9g | ||
Protein 22.8g | 33 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 182
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