Seared Scallops With Pancetta and Brussels Sprouts
1 servings of seared scallops with pancetta and brussels sprouts contains 402 Calories. The macronutrient breakdown is 20% carbs, 50% fat, and 30% protein. This is a good source of protein (55% of your Daily Value), fiber (16% of your Daily Value), and potassium (18% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 15 minutes
Ingredients
- Rice wine vinegar
2 tbsp or 30g
Directions
- Heat 1 tablespoon of oil in a 12-inch skillet over medium-high heat until shimmering. Add pancetta and cook, stirring, until most of the fat is rendered and it begins to crisp, about 2 minutes. Add shallots and Brussels sprouts, season with salt and pepper, and cook, stirring, until browned, about 6 minutes. Stir in vinegar, scraping up any brown bits, then transfer to a plate and set aside. Wipe out the skillet with a paper towel.
- Pat the scallops dry and season generously with salt and pepper. Return the skillet to medium-high heat and add butter. Heat until the foaming subsides, then add the scallops and allow to cook without moving until golden brown on the first side, 2 to 3 minutes. Flip, return the Brussels sprouts mixture to warm through, and continue cooking until scallops are barely cooked through, about 2 minutes longer. Serve immediately.
Nutrition Facts
For 1 servings of seared scallops with pancetta and brussels sprouts (330g)
Nutrient | Value | %DV |
---|---|---|
Calories | 402 | |
Fats | 23g | 29% |
Saturated fats | 7g | 33% |
Trans fats | 0.1g | |
Cholesterol | 80mg | 27% |
Sodium | 945mg | 41% |
Carbs | 20g | 7% |
Net carbs | 16g | |
Fiber | 5g | 16% |
Sugar | 3g | |
Protein | 31g | |
Calcium | 79mg | 8% |
Iron | 3mg | 32% |
Potassium | 865mg | 18% |
Vitamin D | 0.1μg | 0.4% |
Vitamins and Minerals | ||
Alpha carotene | 7μg | |
Beta carotene | 516μg | |
Caffeine | 0mg | |
Choline | 97mg | 18% |
Copper | 0.1mg | 15% |
Fluoride | 0.1μg | |
Folate (B9) | 108μg | 27% |
Lycopene | 0μg | |
Magnesium | 81mg | 19% |
Manganese | 1mg | 23% |
Niacin | 2mg | 15% |
Pantothenic acid | 1mg | 15% |
Phosphorus | 574mg | 82% |
Retinol | 36μg | |
Riboflavin (B2) | 0.2mg | 15% |
Selenium | 29μg | 53% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 16% |
Vitamin A IU | 982IU | |
Vitamin A | 79μg | 9% |
Vitamin B12 | 2μg | 92% |
Vitamin B6 | 0.5mg | 36% |
Vitamin C | 98mg | 109% |
Vitamin D IU | 3IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.1μg | |
Vitamin E | 2mg | 13% |
Vitamin K | 205μg | 171% |
Zinc | 2mg | 18% |
Sugars | ||
Sugar | 3g | |
Sucrose | 1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 2g | |
Fats | ||
Saturated fats | 7g | 33% |
Monounsaturated fats | 8g | |
Polyunsaturated fats | 2g | |
Trans fats | 0.1g | |
Fatty Acids | ||
Total omega 3 | 0.2g | |
Total omega 6 | 0.1g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0.1g | |
Eicosapentaenoic Acid (EPA) | 0.1g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 2g | |
Aspartic acid | 2g | |
Cystine | 0.3g | |
Glutamic acid | 3g | |
Glycine | 2g | |
Histidine | 0.5g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 2g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |