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Seared Scallops With Pancetta and Brussels Sprouts⏱ 30 min total
Recipes

Seared Scallops With Pancetta and Brussels Sprouts

Per 1 serving · 330 g · 10 ingredients

Calories
402
20%
of a 2,000 cal day
  • Protein
    31g
    30% of calories
  • Carbs
    20g
    20% of calories
  • Fat
    23g
    50% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Seared Scallops With Pancetta and Brussels Sprouts (330 g) has 402 calories, with 31 g of protein, 20 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (61% DV), Vitamin C (109% DV) and Vitamin K (171% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 41%, 33% and 27% of the daily value.

Per 100 g
122cal
low energy density
Protein per 100 cal
7.6g
Net carbs
16g
carbs minus fiber
Fiber
4.6g
3.3 g sugar

High in

20%+ of the daily value

  • Protein61%
  • Vitamin C109%
  • Vitamin K171%
  • Vitamin B636%
  • Folate (B9)27%
  • Vitamin B1292%

Good source of

10–19% of the daily value

  • Dietary fiber16%
  • Vitamin E13%
  • Thiamine16%
  • Riboflavin (B2)15%
  • Niacin15%
  • Pantothenic acid15%

Watch

20%+ of the daily value

  • Sodium41%
  • Saturated fat33%
  • Cholesterol27%

Ingredients

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

Directions

Prep 15 minCook 15 min
  1. 1

    Heat 1 tablespoon of oil in a 12-inch skillet over medium-high heat until shimmering. Add pancetta and cook, stirring, until most of the fat is rendered and it begins to crisp, about 2 minutes. Add shallots and Brussels sprouts, season with salt and pepper, and cook, stirring, until browned, about 6 minutes. Stir in vinegar, scraping up any brown bits, then transfer to a plate and set aside. Wipe out the skillet with a paper towel.

  2. 2

    Pat the scallops dry and season generously with salt and pepper. Return the skillet to medium-high heat and add butter. Heat until the foaming subsides, then add the scallops and allow to cook without moving until golden brown on the first side, 2 to 3 minutes. Flip, return the Brussels sprouts mixture to warm through, and continue cooking until scallops are barely cooked through, about 2 minutes longer. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (330 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A79 μg
9%
Vitamin C98 mg
109%
Vitamin D0.1 μg
0%
Vitamin E2 mg
13%
Vitamin K205 μg
171%
Thiamine0.2 mg
16%
Riboflavin (B2)0.2 mg
15%
Niacin2 mg
15%
Vitamin B60.5 mg
36%
Folate (B9)108 μg
27%
Vitamin B122 μg
92%
Pantothenic acid1 mg
15%
Choline97 mg
18%

Minerals

NutrientAmount% Daily Value
Calcium79 mg
8%
Iron3 mg
32%
Potassium865 mg
18%
Magnesium81 mg
19%
Phosphorus574 mg
82%
Zinc2 mg
18%
Copper0.1 mg
15%
Manganese1 mg
23%
Selenium29 μg
53%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene7 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene516 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0.1 g—
Fluoride0.1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine2 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol36 μg—
Serine1 g—
Starch2 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 60.1 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 402 calories

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

  • 76min
    Walking (3.5 mph)
  • 48min
    Cycling (moderate)
  • 33min
    Running (6 mph)
  • 57min
    Swimming laps

Common questions

How many calories are in Seared Scallops With Pancetta and Brussels Sprouts?

One serving of Seared Scallops With Pancetta and Brussels Sprouts (1 serving) has 402 calories, which works out to 122 calories per 100 g. That is about 20% of a 2,000-calorie day.

Are Seared Scallops With Pancetta and Brussels Sprouts high in protein?

Yes. It has 31 g of protein per serving, and 30% of its calories come from protein (7.6 g of protein per 100 calories).

Are Seared Scallops With Pancetta and Brussels Sprouts keto-friendly?

It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Seared Scallops With Pancetta and Brussels Sprouts?

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

How much sugar is in Seared Scallops With Pancetta and Brussels Sprouts?

3.3 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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