Sauteed Scallops and Vegetables
175g sea scallops
20g butter
1 teaspoon lemon zest
1 teaspoon lemon juice
small handful parsley, finely chopped
salt & fresh ground black pepper
185g runner beans, sliced
150g spinach
2 cloves garlic, chopped
1 carrots, sliced
Mash the butter together with the lemon juice/zest, chopped parsley & some freshly ground black pepper.
Bring a pot of water to the boil, add the runner beans and cook for 5-6 minutes. Steam the sliced carrots over the runner beans.
Spray a non stick skillet with olive oil. Add the chopped garlic and the spinach and cook over medium heat until wilted, 3-4 minutes.
Spray a non stick skillet with olive oil and bring to high heat. Add the seasoned scallops and sear on each side until caramelised (about 3 minutes per side). Add the flavoured butter and shake the pan to coat each scallop in butter. Remove from heat (do not overcook the scallops - such a waste!)
Arrange on a serving plate, pour the butter and pan juices over the scallops & enjoy!
Calories (kcal) 380.2
Protein (g) 35.2
Carbohydrate (g) 21.3
Fat (g) 18.6
Fibre (g) 12.5
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