dish
Pan-Roasted Scallops

4
Serves
130
Calories
11
Nutrients
12
Vitamins

Ingredients

1 pound bay scallops
1 tablespoon olive oil

Cooking Instructions

1. Season the scallops with salt and pepper.

2. Add the oil to a sauté pan and heat over high heat.

3. Add the scallops to the hot pan and sear for about 2 minutes on each side.

Serving Size: about 4 ounces scallops

Nutrition Information

Number of Servings: 4
Calories
130
Protein
19 g
Total Carbohydrate
3 g
Dietary Fiber
0 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
0 g
Total Fat
4 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
37 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
61 %
Percent Calories from Carbohydrate
9 %
Percent Calories from Fat
30 %
Vitamin A
57 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
2 mcg
Biotin
0 mcg
Vitamin C
3 mg
Vitamin D
5 IU
Folate
18 mcg
Vitamin E
2 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
29 mg
Iron
0 mg
Phosphorus
249 mg
Potassium
369 mg
Sodium
369 mg
Zinc
1 mg