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Scallops with Brussels Sprouts and Mustard Sauce⏱ 30 min total
Recipes

Scallops with Brussels Sprouts and Mustard Sauce

Per 1 serving · 221 g · 10 ingredients

Calories
260
13%
of a 2,000 cal day
  • Protein
    17g
    25% of calories
  • Carbs
    12g
    18% of calories
  • Fat
    17g
    57% of calories
Portion

At a glance

One serving of Scallops with Brussels Sprouts and Mustard Sauce (221 g) has 260 calories, with 17 g of protein, 12 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (33% DV), Vitamin C (73% DV) and Vitamin K (117% DV). Keep an eye on sodium and saturated fat, which provide 23% and 26% of the daily value.

Per 100 g
118cal
low energy density
Protein per 100 cal
6.4g
Net carbs
9g
carbs minus fiber
Fiber
3g
1.7 g sugar

High in

20%+ of the daily value

  • Protein33%
  • Vitamin C73%
  • Vitamin K117%
  • Vitamin B1267%
  • Iron20%
  • Phosphorus62%

Good source of

10–19% of the daily value

  • Dietary fiber11%
  • Vitamin E15%
  • Vitamin B619%
  • Folate (B9)16%
  • Pantothenic acid10%
  • Choline16%

Watch

20%+ of the daily value

  • Sodium23%
  • Saturated fat26%

Ingredients

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

Directions

Prep 15 minCook 15 min
  1. 1

    Dry the scallosp, add salt and pepper to taste, and dust on both sides with flour. Set aside.

  2. 2

    In a small bowl, combine the butter (cut into small pieces), lemon juice, mustard, salt and pepper (to taste), and 2 tbsp water. Set aside.

  3. 3

    In a food processor, shred the Brussels sprouts, then season with salt and pepper.

  4. 4

    Heat 2 tbsp of the oil in a 12-inch nonstick skillet over medium-high heat until shimmering hot. Add the Brussels sprouts and toss to coat with the oil. Cover and cook a few minutes until starting to soften. Transfer to a platter and keep warm.

  5. 5

    Heat the remaining 1 tbsp oil in the skillet over medium-high heat until shimmering hot. Add the scallops and cook, flipping once, until browned and just cooked through, about 5 minutes total. Put the scallops on top of the Brussels sprouts on the platter

  6. 6

    Turn the heat on the skillet down to medium-low. Add the butter-juice-mustard mixture, stirring and scraping up any browned bits, until the butter is incorporated and the sauce has thickened, about 1 minute. Spoon over the scallops, and serve.

Vitamins & minerals

Amounts for 1 serving (221 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A78 μg
9%
Vitamin C66 mg
73%
Vitamin D0.1 μg
1%
Vitamin E2 mg
15%
Vitamin K140 μg
117%
Thiamine0.1 mg
9%
Riboflavin (B2)0.1 mg
7%
Niacin1 mg
9%
Vitamin B60.2 mg
19%
Folate (B9)66 μg
16%
Vitamin B122 μg
67%
Pantothenic acid0.5 mg
10%
Choline90 mg
16%

Minerals

NutrientAmount% Daily Value
Calcium42 mg
4%
Iron2 mg
20%
Potassium536 mg
11%
Magnesium44 mg
10%
Phosphorus436 mg
62%
Zinc1 mg
12%
Copper0.1 mg
7%
Manganese0.3 mg
13%
Selenium17 μg
31%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene5 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene351 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats9 g—
Phenylalanine0.5 g—
Polyunsaturated fats2 g—
Proline0.4 g—
Retinol49 μg—
Serine0.4 g—
Starch2 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 60.2 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 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 Scallops with Brussels Sprouts and Mustard Sauce?

One serving of Scallops with Brussels Sprouts and Mustard Sauce (1 serving) has 260 calories, which works out to 118 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Scallops with Brussels Sprouts and Mustard Sauce high in protein?

It provides a solid 17 g of protein per serving (33% 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 Brussels Sprouts and Mustard Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 18% 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 Brussels Sprouts and Mustard Sauce?

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

How much sugar is in Scallops with Brussels Sprouts and Mustard Sauce?

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

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