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Warm scallop salad
A very easy salad of scallops and fine asparagus served on a bed of salad leaves. This makes a delightful starter for a dinner party - or a lovely, light lunch served with crusty French bread.
What you need
- 45-60 ml flour, seasoned
- 120 g scallops, thawed if frozen, cleaned and cut in half lengthways
- 50 g unsalted butter
- 45 ml oil
- 100 g extra fine asparagus, blanched and drained well
- 200 g salad leaves
- 150 ml french dressing
Method
Season the flour. Toss the scallops in the flour, shaking off any residue.
Heat the butter and oil together. Quickly pan fry the scallops for 2-3 min, turning once. Remove the scallops from the pan. Drain on kitchen paper.
Meanwhile, reheat the asparagus for 1-2 min.
Arrange the salad leaves on serving plates. Add the scallops and asparagus.
Toss in French dressing and serve.
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Preparation 5 minutes Cook 3 minutes Total 8 minutes -
Energy 165 kcal/serving Fat 21.2 g/serving Carbohydrates 32.28 g/serving Glycaemic Index 46 Glycaemic Load 1.49 
Serving suggestion
French bread.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 691 | 996 | 10475 | 8350 |
| Energy (kcal) | 165 | 238 | 2500 | 2000 |
| Protein (g) | 2.92 | 4.21 | ||
| Carbohydrate (g) | 6.24 | 9.00 | 345 | 275 |
| Fat (g) | 14.7 | 21.2 | 95 | 70 |
| Fat (saturated) (g) | 4.29 | 6.18 | ||
| Fibre (g) | 0.66 | 0.96 | ||
| Sodium (mg) | 235 | 339 | ||
| Salt (equivalent) (g) | 0.59 | 0.85 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 103 | 149 | 800 |
| Vitamin B-12 (µg) | 0.21 | 0.31 | 1 |
| Vitamin B-6 (mg) | 0.05 | 0.07 | 2 |
| Vitamin C (mg) | 5.28 | 7.61 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.56 | 5.13 | 10 |
| Zinc (mg) | 0.25 | 0.36 | 15 |
| Calcium (mg) | 21.9 | 31.5 | 800 |
| Folate (mcg) | 26.2 | 37.7 | 200 |
| Iron (mg) | 0.50 | 0.73 | 14 |
| Magnesium (mg) | 11.4 | 16.5 | 300 |
| Niacin (mg) | 0.37 | 0.54 | 18 |
| Pantothenic acid (mg) | 0.12 | 0.17 | 6 |
| Riboflavin (mg) | 0.04 | 0.06 | 1.6 |
| Phosphorous (mg) | 43.1 | 62.2 | 800 |
| Thiamin (mg) | 0.03 | 0.04 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Egg free
Peanut 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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