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Cajun Scallops and Rice⏱ 40 min total
Recipes

Cajun Scallops and Rice

Per 1 serving · 380 g · 12 ingredients

Calories
405
20%
of a 2,000 cal day
  • Protein
    21g
    20% of calories
  • Carbs
    51g
    49% of calories
  • Fat
    14g
    31% of calories
Portion

At a glance

One serving of Cajun Scallops and Rice (380 g) has 405 calories, with 21 g of protein, 51 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (41% DV), Vitamin A (47% DV) and Vitamin C (130% DV). Keep an eye on sodium and saturated fat, which provide 36% and 22% of the daily value.

Per 100 g
107cal
low energy density
Protein per 100 cal
5.1g
Net carbs
46g
carbs minus fiber
Fiber
5g
2.1 g sugar

High in

20%+ of the daily value

  • Protein41%
  • Vitamin A47%
  • Vitamin C130%
  • Vitamin E20%
  • Vitamin K516%
  • Thiamine28%

Good source of

10–19% of the daily value

  • Dietary fiber18%
  • Pantothenic acid17%
  • Choline15%
  • Calcium16%
  • Potassium16%
  • Magnesium19%

Watch

20%+ of the daily value

  • Sodium36%
  • Saturated fat22%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 25 min
  1. 1

    Melt the butter in a medium saucepan over medium heat. Add the scallion whites and chopped jalapeno, cooking until softened, about 3 minutes.

  2. 2

    Add water, rice, and salt. Increase heat to medium-high and bring to a simmer. Reduce heat to low, stir, cover, and simmer until rice is tender and water is absorbed, 15 to 18 minutes. Remove from heat, stir in the chopped kale, cover, and set aside.

  3. 3

    Season the scallops with salt and sprinkle one side with Cajun seasoning. Heat a large skillet over medium-high heat, add the vegetable oil, and place the scallops spice-side down. Cook until browned and crisp, about 3 minutes, then flip and cook until just cooked through, about 1 minute.

  4. 4

    Stir the fresh chopped parsley and scallion greens into the rice, season with salt, and serve with the scallops and lemon wedges.

Vitamins & minerals

Amounts for 1 serving (380 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A424 μg
47%
Vitamin C117 mg
130%
Vitamin D0.1 μg
1%
Vitamin E3 mg
20%
Vitamin K620 μg
516%
Thiamine0.3 mg
28%
Riboflavin (B2)0.1 mg
9%
Niacin4 mg
23%
Vitamin B60.4 mg
29%
Folate (B9)239 μg
60%
Vitamin B122 μg
66%
Pantothenic acid1 mg
17%
Choline80 mg
15%

Minerals

NutrientAmount% Daily Value
Calcium158 mg
16%
Iron4 mg
52%
Potassium737 mg
16%
Magnesium78 mg
19%
Phosphorus509 mg
73%
Zinc2 mg
19%
Copper1 mg
135%
Manganese1 mg
43%
Selenium22 μg
40%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene39 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene4,448 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.2 μg—
Fructose0.1 g—
Galactose0 g—
Glucose0 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.5 g—
Monounsaturated fats7 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol49 μg—
Serine1 g—
Starch2 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.3 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 405 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 77min
    Walking (3.5 mph)
  • 49min
    Cycling (moderate)
  • 34min
    Running (6 mph)
  • 57min
    Swimming laps

Common questions

How many calories are in Cajun Scallops and Rice?

One serving of Cajun Scallops and Rice (1 serving) has 405 calories, which works out to 107 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Cajun Scallops and Rice high in protein?

It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Cajun Scallops and Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cajun Scallops and Rice?

836 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cajun Scallops and Rice?

2.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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