Directions:
- Scallops cook quickly, so get the rice going first.
- Cook the rice according to package direction, omitting salt and fat.
- While the rice is cooking, sprinkle the scallops with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
- Heat 1 1/2 teaspoons oil in a 10 inch cast iron frypan (or heavy pan),over high heat until very hot, about 3 minutes.
- Add half of the scallops, and cook for 2 minutes on each side or until browned.
- Remove scallops from pan and keep warm.
- Repeat the procedure with 1 1/2 teaspoons oil and remaining scallops.
- Remove scallops from pan.
- Stir in the port and lemon juice, scraping the pan to loosen browned bits.
- Add the scallops, 3 tablespoons parsley and garlic, saute for 30 seconds over high heat.
- Serve scallops over rice.
- Sprinkle with 1 tablespoon parsley.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 347.08 Kcal (1453 kJ) | ||
| Calories from fat | 49.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.51g | 8% | |
|---|---|---|---|
| Cholesterol | 69.73mg | 23% | |
| Sodium | 1139.85mg | 47% | |
| Potassium | 600.49mg | 13% | |
| Total Carbs | 32.39g | 11% | |
| Sugars | 1.69g | 7% | |
| Dietary Fiber | 0.66g | 3% | |
| Protein | 37.95g | 76% | |
| Vitamin C | 9.1mg | 15% | |
| Iron | 3.4mg | 19% | |
| Calcium | 34.7mg | 3% | |
| Amount Per 100 g | |||
| Calories | 149.63 Kcal (626 kJ) | ||
| Calories from fat | 21.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.38g | 8% | |
|---|---|---|---|
| Cholesterol | 30.06mg | 23% | |
| Sodium | 491.41mg | 47% | |
| Potassium | 258.88mg | 13% | |
| Total Carbs | 13.96g | 11% | |
| Sugars | 0.73g | 7% | |
| Dietary Fiber | 0.29g | 3% | |
| Protein | 16.36g | 76% | |
| Vitamin C | 3.9mg | 15% | |
| Iron | 1.5mg | 19% | |
| Calcium | 14.9mg | 3% | |
* 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.
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