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Pan-Seared Scallops with Chili Cream Sauce Recipe

Pan-Seared Scallops with Chili Cream Sauce Recipe

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Pan-Seared Scallops with Chili Cream Sauce

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Ingredients

Count

Nutrition

243

Calories

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Ingredients:

Serving

1 1/2 lb sea scallops
2 tbsp plus 2 tsp all-purpose flour, divided
1 tsp vegetable oil
1 tsp margarine
1 tsp chili powder
1/4 tsp salt
1/8 tsp ground cumin
3/4 cup 1% low-fat milk
2 tbsp chopped fresh cilantro
fresh cilantro sprigs

Directions:

Combine scallops and 2 tablespoons flour in a large zip-top bag; seal bag and shake gently to coat scallops.
Heat oil in a 10-inch cast-iron skillet over high heat, swirling to coat bottom of pan. Add scallops; cook 2 minutes on each side or until lightly browned. Remove scallops from skillet; keep warm.
Melt margarine in skillet over medium heat. Add 2 teaspoons flour, and cook 30 seconds, stirring constantly. Add chili powder, salt, and cumin; cook 30 seconds, stirring frequently. Gradually stir in milk, and cook 2 1/2 minutes or until thick, stirring frequently. Return scallops to skillet; add cilantro, stirring gently to coat. Garnish with cilantro sprigs, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	242.64 Kcal (1016 kJ)
Calories from fat	39.59 Kcal
		% Daily Value*
Total Fat	4.4g	7%
Cholesterol	72.01mg	24%
Sodium	1311.13mg	55%
Potassium	622.08mg	13%
Total Carbs	14.15g	5%
Sugars	2.34g	9%
Dietary Fiber	0.36g	1%
Protein	37.58g	75%
Iron	1.9mg	11%
Calcium	77.9mg	8%

Amount Per 100 g
Calories	108.67 Kcal (455 kJ)
Calories from fat	17.73 Kcal
		% Daily Value*
Total Fat	1.97g	7%
Cholesterol	32.25mg	24%
Sodium	587.21mg	55%
Potassium	278.61mg	13%
Total Carbs	6.34g	5%
Sugars	1.05g	9%
Dietary Fiber	0.16g	1%
Protein	16.83g	75%
Iron	0.9mg	11%
Calcium	34.9mg	8%

* 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

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