Welcome to our collection of recipes featuring the delectable combination of scallops and spring veggies! If you’re someone who appreciates the fresh and vibrant flavors of seasonal produce and the delicate taste of scallops, you’re in for a treat. In this introduction, we’ll explore the world of scallops and spring veggies and how they come together to create a delightful and satisfying meal.
Scallops and Spring Veggies
Equipment
- 11 Dutch Oven
Ingredients
- 1/2 pound asparagus ends trimmed, cut into 2-inch pieces
- 1 cup sugar snap peas
- 11 pound sea scallops
- 11 tbsp lemon juice
- 22 tsp olive oil
- 1/2 tsp dried thyme
- Pinch salt
- Freshly ground black pepper
Instructions
- 1. Preparing the Ingredients. Place the sugar snap peas plus the asparagus in the Oven rack/basket. Place the Rack on the middle shelf of the Dutch oven.
- Air Frying. Cook for 2 to 3 minutes or until the vegetables are just starting to get tender
- Meanwhile, check the scallops for a small muscle attached to theside, and pull it off and discard.
- In a medium bowl, blend the scallops with the lemon juice, olive oil, thyme, salt, and pepper. Place into the Oven rack/basket on top of the vegetables. Place the Rack on the middle-shelf of the Dutch oven.
- Air Frying. Steam for 5 to 7 minutes. Until the scallops are just firm, and the vegetables are tender. Serve immediately.
Video
Notes
Nutrition
The nutritional values of scallops and spring veggies
The nutritional values of scallops and spring veggies can vary depending on the specific recipe, cooking method, and portion size. Here is a general overview of the approximate nutrition values for a typical serving of scallops and a side of spring veggies:
Scallops:
– Calories: Approximately 80-100 calories per 3-ounce serving (varies depending on the size and preparation)
– Protein: Around 15-20 grams per serving
– Fat: Typically low, with around 1-2 grams per serving (varies depending on the cooking method)
– Carbohydrates: Negligible, usually less than 1 gram per serving
– Fiber: Usually minimal, less than 1 gram per serving
– Sodium: Varies depending on the preparation and seasoning, typically ranging from 300-500 milligrams per serving
Spring Veggies:
– Calories: Varies depending on the specific vegetables used and the cooking method
– Protein: Generally lower than scallops, with varying amounts depending on the vegetable
– Fat: Typically low, with minimal amounts in most vegetables
– Carbohydrates: Varies depending on the vegetable, ranging from 5-15 grams per serving
– Fiber: Generally high, with most spring vegetables being excellent sources of dietary fiber
– Sodium: Varies depending on the seasoning and cooking method, typically low in fresh vegetables
It’s important to note that these values are approximate and can vary based on the specific ingredients, cooking techniques, and portion sizes used in your chosen recipe. Additionally, any additional sauces, dressings, or cooking oils used in the dish can contribute to the overall nutritional content.
For more accurate and detailed nutritional information, it’s recommended to consult a registered dietitian or use a reliable nutrition calculator, taking into account the specific recipe and cooking methods you plan to use.
Tips for cooking
Here are some cooking tips to help you create a delicious scallops dish with spring veggies:
1. Get Fresh Scallops: For the best flavor and texture, choose fresh, high-quality scallops from your local seafood market. Look for scallops that are shiny, moist, and without any discoloration or fishy smell.
2. Thaw Scallops Properly: If you’re using frozen scallops, be sure to thaw them properly in the refrigerator overnight. You should avoid using a microwave or running scallops under hot water to defrost them, as these methods can affect the texture and make them tough.
3. Dry Scallops Before Cooking: Pat down the scallops with a paper towel to remove any excess moisture before cooking them. This is important as it helps them to sear and caramelize properly.
4. Season Scallops Well: Before cooking the scallops, season them generously with salt and pepper. You can also add some lemon zest or chili flakes for extra flavor.
5. Cook Veggies Separately: When cooking spring veggies like asparagus, peas or fava beans, sauté them separately in a pan with a little bit of oil and season with salt and black pepper. Keep them warm in the oven until serving.
6. Get Your Timing Right: When cooking scallops, it’s important to cook them on high heat for a short amount of time to ensure they are caramelized on the outside and tender on the inside. Aim for 2-3 minutes per side, depending on the size of the scallops.
7. Plate Your Dish: Once the scallops are seared and the veggies are sauteed, arrange the veggies on the bottom of the plate and place the scallops on top. Garnish with some fresh herbs like parsley or chives and serve immediately. By following these tips, you can ensure that your Scallops and Spring Veggies dish is not only delicious but also perfectly cooked!