⏱ 40 min totalScallops with Apple Pan Sauce
Per 1 serving · 250 g · 7 ingredients
of a 2,000 cal day
- Protein15g25% of calories
- Carbs22g36% of calories
- Fat11g39% of calories
At a glance
One serving of Scallops with Apple Pan Sauce (250 g) has 232 calories, with 15 g of protein, 22 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (39% of calories). It is high in protein (29% DV), Vitamin B12 (67% DV) and phosphorus (58% DV). Keep an eye on sodium, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Vitamin B1267%
- Phosphorus58%
- Selenium27%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin C10%
- Vitamin B612%
- Choline14%
- Iron10%
- Zinc10%
Watch
20%+ of the daily value
- Sodium21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil- 🥄¼ dash Salt
½ tbsp Lemon juice
1 tbsp Sprouted peas
¼ tbsp Butter
4 oz Scallops
½ large Apple
Directions
- 1
Core one apple and cut into 1" cubes. Blend with lemon juice and 1/4 cup water until smooth. Strain juice through a fine-mesh sieve into a bowl. Peel, core, and dice the remaining apple into 1/4" cubes. Add to the bowl and set aside.
- 2
Heat oil in a large skillet over medium-high heat. Season scallops with salt and pepper. Cook in batches until golden brown and just cooked through, about 2 minutes per side. Transfer to a plate and tent with foil to keep warm.
- 3
Add butter to skillet. Cook, scraping up browned bits from the bottom of the pan. Add reserved apple mixture and cook, stirring often, until juice is thickened and apple pieces are tender, about 4 minutes. Spoon over scallops; top with pea shoots and season with salt and pepper.
Vitamins & minerals
Amounts for 1 serving (250 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 29 μg | 3% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 34 μg | 8% |
| Vitamin B12 | 2 μg | 67% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 79 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 18 mg | 2% |
| Iron | 1 mg | 10% |
| Potassium | 389 mg | 8% |
| Magnesium | 35 mg | 8% |
| Phosphorus | 405 mg | 58% |
| Zinc | 1 mg | 10% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.1 mg | 4% |
| Selenium | 15 μg | 27% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 36 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 4 μg | — |
| Fructose | 7 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 25 μg | — |
| Serine | 0.4 g | — |
| Starch | 3 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 232 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Scallops with Apple Pan Sauce?
One serving of Scallops with Apple Pan Sauce (1 serving) has 232 calories, which works out to 93 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Scallops with Apple Pan Sauce high in protein?
It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 25% 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 Scallops with Apple Pan Sauce keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Scallops with Apple Pan Sauce?
487 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Scallops with Apple Pan Sauce?
12 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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