Scallops in Herb Butter, Rice and Fennel au Gratin
100g scallops
1 pat Herb Butter
90g rice
Fennel Au Gratin
65g shallots, sliced
2 cloves garlic, crushed
1 bulb fennel, quartered (about 190g)
300ml vegetable stock
1 tablespoon cornflour
zest 1 lemon
salt & pepper
20g grated Parmesan cheese
Place the shallots, garlic & fennel in a saucepan and cover with the vegetable stock. Simmer, covered until just tender.
Remove the vegetables with a slotted spoon ands arrange in an oven-proof casserole dish. Slake the cornflour with a little bit of cold water and add to the stock. Cook over low heat until thickened, then stir in the lemon zest and correct the seasoning with salt & pepper. Pour the sauce over the vegetables in the casserole dish ans top with the Parmesan.
Bake in a moderate oven until the top is browned and golden.
Sear the scallops in a hot pan with a little olive oil. When they are cooked through, add the herb butter, toss to coat and serve with the rice and fennel.
Nutrition Data for meal
Calories (kcal) 638.6
Carbohydrate (g) 85.0
Protein (g) 32.9
Fat (g) 18.9
Fibre (g) 7.0
100g scallops
1 pat Herb Butter
90g rice
Fennel Au Gratin
65g shallots, sliced
2 cloves garlic, crushed
1 bulb fennel, quartered (about 190g)
300ml vegetable stock
1 tablespoon cornflour
zest 1 lemon
salt & pepper
20g grated Parmesan cheese
Place the shallots, garlic & fennel in a saucepan and cover with the vegetable stock. Simmer, covered until just tender.
Remove the vegetables with a slotted spoon ands arrange in an oven-proof casserole dish. Slake the cornflour with a little bit of cold water and add to the stock. Cook over low heat until thickened, then stir in the lemon zest and correct the seasoning with salt & pepper. Pour the sauce over the vegetables in the casserole dish ans top with the Parmesan.
Bake in a moderate oven until the top is browned and golden.
Sear the scallops in a hot pan with a little olive oil. When they are cooked through, add the herb butter, toss to coat and serve with the rice and fennel.
Nutrition Data for meal
Calories (kcal) 638.6
Carbohydrate (g) 85.0
Protein (g) 32.9
Fat (g) 18.9
Fibre (g) 7.0
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