Seared Scallops with Bacony Brussels Sprouts

7 22 303
Ingredients Minutes Calories
Prep Cook Servings
10 min 12 min 4
Seared Scallops with Bacony Brussels Sprouts
Health Highlights
Brussels sprouts and crispy bacon are a real match made in heaven – and a lovely side dish to complement simple seared scallops.

Ingredients


1 tbsp Lemon juice
2 tsp Lemon peel (zest)
450 gm Brussels sprouts (trimmed)
3 medium slice Bacon (chopped)
3 clove(s) Garlic (chopped)
908 gm Scallop, raw (or 1 package frozen)
1 tbsp Vegetable oil

Instructions


  1. Finely grate lemon rind to make 2 tsp zest; juice lemon to make 1 tbsp juice. Set aside.
  2. Pull leaves from brussels sprouts; cut cores in half. Set aside.
  3. In skillet, cook bacon over medium-high heat until golden and crisp, about 2 minutes. With slotted spoon, transfer to paper towel–lined plate. Drain all but 2 tsp from pan.
  4. Add brussels sprouts and garlic to this pan and cook, stirring occasionally, until brussels sprouts start to brown, about 5 minutes.
  5. Add 1/2 cup water and 1 pinch each salt and pepper; cook, stirring, until almost no water remains.
  6. Stir in lemon zest and juice. Scrape onto serving platter; top with bacon.
  7. To cook scallops, sprinkle them with 1 pinch each salt and pepper.
  8. In same skillet that was used to cook brussels sprouts, heat 1 tbsp vegetable oil over medium-high heat; add scallops and cook, turning once, until opaque inside and golden brown, about 5 minutes.
  9. Serve scallops on brussels sprouts mixture.

 

 

Notes:

 

 


Nutrition Facts

Per Portion

Calories 303
Calories from fat 103
Calories from saturated fat 28.1
Total Fat 11.5 g
Saturated Fat 3.1 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 3.8 g
Cholesterol 66 mg
Sodium 1050 mg
Potassium 951 mg
Total Carbohydrate 18.3 g
Dietary Fiber 4.4 g
Sugars 2.8 g
Protein 34 g

Dietary servings

Per Portion


Meat 2.7
Vegetables 1.5

Energy sources


Pygal21%434.3100625349337126.0762768892191334%438.988161041662259.96506258692445%293.4593699130326180.4816721296605821%34%45%CarbohydratesFatProtein
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