dish
Pan-Roasted Scallops with Fava Bean Puree

4
Serves
192
Calories
13
Nutrients
13
Vitamins

Ingredients

1 cup fava beans
1/4 cup chopped onion
1 1/2 cloves garlic
1 sprig fresh thyme or a pinch of dried thyme
1/2 tablespoon olive oil
1 small Idaho potato
1/2 cup chicken stock , plus extra
1 pound bay scallops
1 tablespoon olive oil

Cooking Instructions

For the fava bean puree:

1. Bring a pot of well salted water to a boil and prepare an ice bath. Remove the outer shell of each fava bean. Blanch the fava beans in the boiling water until they are bright green and tender, about 4 to 5 minutes. Remove the beans and plunge them into the ice bath. When cool, drain and dry on paper towels.

2. In a small sauce pot, cook the onion, garlic, thyme, pinch of salt, fresh pepper and olive oil over medium heat until the onion begins to wilt, about 5 minutes. Add the chicken stock.

3. Peel and dice the potato and add it to the pot. Cook, uncovered, until the potato is completely tender, about 20 minutes. Add a splash of chicken stock as needed to prevent the mixture from drying out.

4. If using fresh thyme, remove it now. Puree the potato mixture in a blender or food processor. Add the fava beans and puree. Add chicken stock by the tablespoon until the consistency is pourable. Taste and adjust the seasoning with salt and pepper. Keep warm.

For the scallops:

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.

4. To serve, place 1/4 cup of the fava bean puree in the center of a warmed plate and top with the scallops.

Serving Size: 4 ounces scallops with 1/4 cup puree

Nutrition Information

Number of Servings: 4
Calories
192
Protein
22 g
Total Carbohydrate
12 g
Dietary Fiber
2 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
2 g
Total Fat
6 g
Saturated Fat
1 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
38 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
46 %
Percent Calories from Carbohydrate
24 %
Percent Calories from Fat
30 %
Vitamin A
153 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
2 mcg
Biotin
0 mcg
Vitamin C
18 mg
Vitamin D
5 IU
Folate
49 mcg
Vitamin E
3 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
42 mg
Iron
1 mg
Phosphorus
290 mg
Potassium
581 mg
Sodium
358 mg
Zinc
1 mg