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Grilled scallops with herbs and lemon
Choose scallops that have a firm flesh and the corals look bright and not wrinkled.
What you need
- 60 g fresh scallops, preferably in their shells
- 6 tsp sesame oil
- 1 small shallot, peeled and finely chopped
- 50 g peeled prawns freshly ground black pepper
- 3 tsp freshly squeezed lemon juice
- To garnish
- 1 lemon, sliced
- 2 tsp snipped fresh chives
- 2 strips lemon rind
Method
If the scallops are fresh, carefully open and wash and clean well. Drain on kitchen paper then cut off the grey edge and separate the white meat from the (coral) roe. Reservng 2 deeper scallop shells, wash well and set aside.
Heat the sesame oil in a griddle pan. Add the chopped shallot and saute for 1-2 min until softened slightly. Add the scallops to the pan and saute for 2-3 min.
Add the prawns and pepper to the pan and saute the scallops for a further 2-3 min on the other side with the prawns. Add the lemon juice to the pan and reduce slightly.
Transfer the scallops, prawns and shallots to the cleaned shells.
Sprinkle over a little snipped chives. Knot a thin strip of pared lemon rind to garnish the shells. Garnish with slices of lemon.
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Preparation 8 minutes Cook 5 minutes Total 13 minutes -
Energy 196 kcal/serving Fat 10.0 g/serving Carbohydrates 3.02 g/serving Glycaemic Index 10 Glycaemic Load 0.15 
Serving suggestion
Crispy salad and French bread. Garnish with whole tiger prawns, lemon slices, strips of lemon rind and snipped chives.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 823 | 568 | 10475 | 8350 |
| Energy (kcal) | 196 | 135 | 2500 | 2000 |
| Protein (g) | 11.7 | 8.11 | ||
| Carbohydrate (g) | 9.14 | 6.32 | 345 | 275 |
| Fat (g) | 14.5 | 10.0 | 95 | 70 |
| Fat (saturated) (g) | 2.07 | 1.43 | ||
| Fibre (g) | 2.71 | 1.88 | ||
| Sodium (mg) | 93.1 | 64.3 | ||
| Salt (equivalent) (g) | 0.23 | 0.16 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 36.7 | 25.4 | 800 |
| Vitamin B-12 (µg) | 0.79 | 0.54 | 1 |
| Vitamin B-6 (mg) | 0.17 | 0.12 | 2 |
| Vitamin C (mg) | 49.3 | 34.1 | 60 |
| Vitamin D (µg) | 57.4 | 39.7 | 266 |
| Vitamin E (mg) | 1.10 | 0.76 | 10 |
| Zinc (mg) | 0.70 | 0.48 | 15 |
| Calcium (mg) | 61.2 | 42.3 | 800 |
| Folate (mcg) | 10.9 | 7.54 | 200 |
| Iron (mg) | 1.28 | 0.89 | 14 |
| Magnesium (mg) | 36.7 | 25.4 | 300 |
| Niacin (mg) | 1.21 | 0.84 | 18 |
| Pantothenic acid (mg) | 0.29 | 0.20 | 6 |
| Riboflavin (mg) | 0.06 | 0.04 | 1.6 |
| Phosphorous (mg) | 138 | 95.7 | 800 |
| Thiamin (mg) | 0.05 | 0.03 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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