Leek and Scallop Stew Recipe

Posted by

Rate It!

Add your photo!

Ingredients

Count

Nutrition

271

Calories

Comments Print recipe

Ingredients:

Serving

1 lb large sea scallops , cut in half horizontally (about 12 scallops)
cooking spray
1 tsp olive oil
1 cup thinly sliced leek (1 large)
2 tsp bottled minced garlic
1 cup dry white wine or fat-free , less-sodium chicken broth
1 cup fat-free , less-sodium chicken broth
1 1/2 tsp chopped fresh thyme
1/2 tsp salt
1/2 tsp black pepper
1 (14.5-oz) can diced tomatoes, drained well
1/4 cup half-and-half
1/4 cup chopped fresh cilantro
2 tbsp dry breadcrumbs
1 tbsp grated fresh lemon rind

Directions:

Pat scallops dry with a paper towel; lightly coat scallops with cooking spray. Heat a large nonstick skillet over medium-high heat. Add one-third of scallops; sear 2 minutes on each side or until lightly browned. Remove scallops from pan. Repeat procedure twice with remaining scallops.
While scallops cook, heat olive oil in a large saucepan coated with cooking spray over medium-high heat. Add leek and garlic; sauté 4 minutes or until tender. Add wine and next 5 ingredients; bring to a boil. Reduce heat, and simmer, uncovered, 5 minutes. Add scallops, and simmer 3 minutes. Remove from heat; stir in half-and-half.
Combine cilantro, breadcrumbs, and lemon rind in a small bowl; stir well. Ladle stew into individual bowls; top with breadcrumb mixture.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	271.3 Kcal (1136 kJ)
Calories from fat	40.67 Kcal
		% Daily Value*
Total Fat	4.52g	7%
Cholesterol	60.26mg	20%
Sodium	1200.52mg	50%
Potassium	622.73mg	13%
Total Carbs	16.94g	6%
Sugars	3.99g	16%
Dietary Fiber	0.8g	3%
Protein	31.48g	63%
Vitamin C	5.7mg	10%
Iron	3.1mg	17%
Calcium	100.3mg	10%

Amount Per 100 g
Calories	92.74 Kcal (388 kJ)
Calories from fat	13.9 Kcal
		% Daily Value*
Total Fat	1.54g	7%
Cholesterol	20.6mg	20%
Sodium	410.36mg	50%
Potassium	212.86mg	13%
Total Carbs	5.79g	6%
Sugars	1.36g	16%
Dietary Fiber	0.27g	3%
Protein	10.76g	63%
Vitamin C	2mg	10%
Iron	1.1mg	17%
Calcium	34.3mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Thyme-Scented White Bean Cassoulet

Olive oil, Chopped onions and 15 more..
Thyme-Scented White Bean Cassoulet

Olive oil, Chopped onion and 15 more..
Spring Seafood Stew

Olive oil, Sliced leek (about 1 large leek) and 12 more..
Dijon Chicken Stew with Potatoes and Kale

Olive oil, divided, Sliced leek, Garlic cloves, minced and 13 more..
Dijon Chicken Stew With Potatoes & Kale

Olive oil, divided, Sliced leeks, Garlic cloves, minced and 13 more..
Sweet Carrot Soup

Olive oil, Yellow onion, thinly sliced and 10 more..
Beef Enchiladas with Spicy Red Sauce

Olive oil, Chopped onion, Minced garlic, Dried oregano and 22 more..
Spicy Black Bean Cakes

Olive oil, Scallions, thinly sliced and 9 more..