Seared Scallops, Pea Purée and Citrus Dressing
55 min 1 serving 305 kcal · 26 g proteinLevel: Expert
The nutritionist's note
305 kcal for 26 g of protein and only 9.5 g of fat: scallops are one of the leanest proteins available. Sieved pea purée delivers a luxurious texture without cream, with 6 g of fibre.
Ingredients
1 serving
- scallops120 g
- green peas120 g
- grapefruit60 g
- shallot20 g
- olive oil8 g
- fresh mint5 g
Method
- 1
Take the scallops (120 g) out 20 minutes before cooking and pat them thoroughly dry with kitchen paper.
- 2
Sweat the chopped shallot (20 g) for 4 minutes with 3 g of olive oil, add the peas (120 g) and 80 ml of water, then cook for 8 minutes.
- 3
Blend with the mint (5 g), then pass through a fine sieve for a perfectly smooth purée; keep warm.
- 4
Segment the grapefruit (60 g) and collect the juice that runs out.
- 5
Whisk that juice with 3 g of olive oil, salt and pepper to make the dressing.
- 6
Heat a pan until it smokes, add 2 g of oil and sear the scallops for 70 seconds per side without moving them: the centre should stay translucent.
- 7
Plate a stroke of purée, set the caramelised scallops on it, then add the segments and dressing.
Nutrition facts
per serving
| Energy | 305 kcal |
|---|---|
| Protein | 26 g |
| Carbohydrates | 25 g |
| Fat | 9.5 g |
| Fibre | 6 g |
| Iron | 3.2 mg |
| Vitamin B12 | 1.6 µg |
Potential allergens
- shellfish
Always check the labels of your products.
