Directions:
- Preheat pan to medium heat.
- Spray with canola oil spray.
- Season scallops with salt and pepper on both sides.
- Sear the scallops for approximately 2 minutes per side.
- Remove the scallops from the pan.
- Put garlic, shallot, and red pepper in pan and sauté for 1-1/2 minutes till browned.
- Add in couscous and diced tomatoes.
- Add a bit of water if necessary and cook on low for a while.
- Right before plating add scallops back in, add parsley and basil and squeeze on the fresh lemon juice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 403.83 Kcal (1691 kJ) | ||
| Calories from fat | 88.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.87g | 15% | |
|---|---|---|---|
| Cholesterol | 56.25mg | 19% | |
| Sodium | 494.18mg | 21% | |
| Potassium | 435.13mg | 9% | |
| Total Carbs | 62.42g | 21% | |
| Sugars | 2.66g | 11% | |
| Dietary Fiber | 2.75g | 11% | |
| Protein | 15.65g | 31% | |
| Vitamin C | 44.5mg | 74% | |
| Iron | 1.4mg | 8% | |
| Calcium | 48.8mg | 5% | |
| Amount Per 100 g | |||
| Calories | 131.69 Kcal (551 kJ) | ||
| Calories from fat | 28.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.22g | 15% | |
|---|---|---|---|
| Cholesterol | 18.34mg | 19% | |
| Sodium | 161.15mg | 21% | |
| Potassium | 141.9mg | 9% | |
| Total Carbs | 20.36g | 21% | |
| Sugars | 0.87g | 11% | |
| Dietary Fiber | 0.9g | 11% | |
| Protein | 5.1g | 31% | |
| Vitamin C | 14.5mg | 74% | |
| Iron | 0.5mg | 8% | |
| Calcium | 15.9mg | 5% | |
* 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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