⏱ 50 min total

Curry-Dusted Scallops with Pea Puree

Name: Curry-Dusted Scallops with Pea Puree
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Yield: 1 serving
Ingredients: 6 oz Scallops; ½ cup Green peas; 1 tbsp Water; ½ tbsp Butter; ⅛ cup, chopped Scallions; ¼ tbsp Lime juice; ½ tsp Curry powder; ⅛ tsp Salt; ⅛ tsp Black pepper; ¼ tbsp Canola oil

Per 1 serving · 281 g · 10 ingredients

Calories

260

13%
of a 2,000 cal day

Protein
25g
38% of calories
Carbs
17g
25% of calories
Fat
11g
37% of calories

Portion

✓ Protein-dense

At a glance

One serving of Curry-Dusted Scallops with Pea Puree (281 g) has 260 calories, with 25 g of protein, 17 g of carbohydrates and 11 g of fat. Most of its energy comes from protein (38% of calories). It is high in protein (49% DV), Vitamin K (39% DV) and Vitamin B12 (99% DV). Keep an eye on sodium and saturated fat, which provide 45% and 21% of the daily value.

Per 100 g

92cal

low energy density

Protein per 100 cal

9.4g

Net carbs

13g

carbs minus fiber

Fiber

3.7 g sugar

High in

20%+ of the daily value

Protein49%
Vitamin K39%
Vitamin B1299%
Choline24%
Iron26%
Phosphorus91%

Good source of

10–19% of the daily value

Dietary fiber14%
Vitamin A14%
Vitamin C17%
Thiamine14%
Niacin15%
Vitamin B613%

Watch

20%+ of the daily value

Sodium45%
Saturated fat21%

Ingredients

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

Directions

Prep 25 minCook 25 min

1
Cook peas in a pot on the stovetop with water according to package directions. Do not drain.
2
Add the cooked peas and their cooking water to a food processor along with the butter, scallions, and lime juice. Pulse until a coarse puree forms. Adjust lime juice and add salt to taste.
3
On a plate, combine the curry powder, salt, and pepper.
4
Remove the tough ligament from the side of the scallops, if attached. Pat the scallops dry and coat them thoroughly with the curry mixture.
5
Heat the oil in a large nonstick skillet over medium-high heat. Once hot, sauté the scallops in batches if needed, turning once, until they are browned and cooked through, about 4 minutes per batch.
6
Remove the scallops from the skillet using tongs and transfer them to a clean plate. Serve the scallops over the pea puree.

Vitamins & minerals

Amounts for 1 serving (281 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	126 μg	14%
Vitamin C	16 mg	17%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	8%
Vitamin K	47 μg	39%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.1 mg	6%
Niacin	2 mg	15%
Vitamin B6	0.2 mg	13%
Folate (B9)	72 μg	18%
Vitamin B12	2 μg	99%
Pantothenic acid	1 mg	15%
Choline	132 mg	24%

Minerals

Nutrient	Amount	% Daily Value
Calcium	43 mg	4%
Iron	2 mg	26%
Potassium	507 mg	11%
Magnesium	61 mg	14%
Phosphorus	634 mg	91%
Zinc	2 mg	20%
Copper	0.1 mg	12%
Manganese	0.4 mg	17%
Selenium	24 μg	43%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	13 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	909 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	0.3 μg	—
Fructose	0.2 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	3 g	—
Glycine	2 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.1 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	49 μg	—
Serine	1 g	—
Starch	6 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.3 g	—
Total omega 6	1 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 260 calories

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

49min
Walking (3.5 mph)
31min
Cycling (moderate)
22min
Running (6 mph)
37min
Swimming laps

Common questions

How many calories are in Curry-Dusted Scallops with Pea Puree?

One serving of Curry-Dusted Scallops with Pea Puree (1 serving) has 260 calories, which works out to 92 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Curry-Dusted Scallops with Pea Puree high in protein?

Yes. It has 25 g of protein per serving, and 38% of its calories come from protein (9.4 g of protein per 100 calories).

Is Curry-Dusted Scallops with Pea Puree keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Curry-Dusted Scallops with Pea Puree?

1033 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Curry-Dusted Scallops with Pea Puree?

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

Nutrition Facts

Serving size1 serving (281 g)

Calories260

% Daily Value*

Total fat 11g	14%
Saturated fat 4.2g	21%
Trans fat 0.3g
Cholesterol 56mg	19%
Sodium 1,033mg	45%
Total carbohydrate 17g	6%
Dietary fiber 4g	14%
Total sugars 3.7g
Protein 25g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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