⏱ 18 min totalGarlic Scallops
Per 1 serving · 286 g · 11 ingredients
of a 2,000 cal day
- Protein28g28% of calories
- Carbs11g11% of calories
- Fat27g60% of calories
- ✓ Sugar free
At a glance
One serving of Garlic Scallops (286 g) has 398 calories, with 28 g of protein, 11 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (60% of calories). It is high in protein (57% DV), Vitamin A (26% DV) and Vitamin K (107% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 52%, 76% and 38% of the daily value.
High in
20%+ of the daily value
- Protein57%
- Vitamin A26%
- Vitamin K107%
- Vitamin B620%
- Vitamin B12136%
- Choline28%
Good source of
10–19% of the daily value
- Vitamin C18%
- Niacin11%
- Folate (B9)13%
- Pantothenic acid12%
- Iron19%
- Potassium12%
Watch
20%+ of the daily value
- Sodium52%
- Saturated fat76%
- Cholesterol38%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
8 oz Scallops
½ tsp Olive oil- 🥄⅛ tsp Salt
⅛ tsp Black pepper- 🥄⅛ tsp Crushed red pepper flakes
¹⁄₁₆ tsp Paprika
2 tbsp Butter
2 cloves, minced Garlic
2 tbsp Parsley
¼ lemon yields Lemon juice
½ lemon Lemon zest
Directions
- 1
Pat dry the scallops thoroughly with paper towels before cooking.
- 2
Heat a large cast iron skillet over medium heat.
- 3
In a medium bowl, toss the scallops with olive oil to coat. Season with salt, black pepper, red pepper flakes, and paprika.
- 4
Add a small amount of butter to the hot skillet to coat the bottom. Add scallops without overcrowding and sear for about 2 minutes on each side until golden.
- 5
Add remaining butter and garlic to the skillet. Remove from heat and stir the garlic into the butter for about 30 seconds.
- 6
Squeeze lemon juice over the scallops, stir to combine with butter, and sprinkle with parsley and lemon zest.
- 7
Drizzle with extra virgin olive oil before serving.
Vitamins & minerals
Amounts for 1 serving (286 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 232 μg | 26% |
| Vitamin C | 17 mg | 18% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 129 μg | 107% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 51 μg | 13% |
| Vitamin B12 | 3 μg | 136% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 156 mg | 28% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 44 mg | 4% |
| Iron | 1 mg | 19% |
| Potassium | 561 mg | 12% |
| Magnesium | 57 mg | 14% |
| Phosphorus | 780 mg | 111% |
| Zinc | 2 mg | 20% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.2 mg | 7% |
| Selenium | 30 μg | 55% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 465 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.1 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 | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 193 μg | — |
| Serine | 1 g | — |
| Starch | 5 g | — |
| Sucrose | 0.1 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 | 0.4 μg | — |
Burning 398 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 76minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Garlic Scallops?
One serving of Garlic Scallops (1 serving) has 398 calories, which works out to 139 calories per 100 g. That is about 20% of a 2,000-calorie day.
Are Garlic Scallops high in protein?
It provides a solid 28 g of protein per serving (57% of the 50 g daily value), but protein supplies only 28% 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.
Are Garlic Scallops keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garlic Scallops?
1189 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Garlic Scallops?
0.4 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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