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Seared Wild Sea Scallops With Garbanzo Beans and Barley

 
One serving costs about $3.73 One serving costs about $3.73

$3.73 per serving

4 people like this recipe

4 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 healthy,pescetarian,pescatarian lunch,main course,main dish,dinner
spoonacular Score:87%

Spoonacular Score: 87%

 

Seared Wild Sea Scallops With Garbanzo Beans and Barley takes approximately about 45 minutes from beginning to end. For $3.73 per serving, you get a main course that serves 4. Watching your figure? This pescatarian recipe has 887 calories, 42g of protein, and 19g of fat per serving. 4 people found this recipe to be scrumptious and satisfying. Head to the store and pick up barley, sea salt and freshly cracked pepper, garbanzo beans, and a few other things to make it today. It is brought to you by Foodista. Overall, this recipe earns an amazing spoonacular score of 87%. If you like this recipe, you might also like recipes such as Seared Sea Scallops, Seared Sea Scallops on Asian Slaw, and Sesame Crisps with Seared Sea Scallops.

Chardonnay, Chenin Blanc, and Pinot Noir are my top picks for Scallops. Chardonnay and chenin blanc are great matches for grilled or seared scallops. If your scallops are being matched with bacon or other cured meats, try a lightly chilled pinot noir. One wine you could try is 7Cellars Elway's Reserve Chardonnay. It has 4.9 out of 5 stars and a bottle costs about 28 dollars.

7Cellars Elway's Reserve Chardonnay

The 2018 Elway’s Reserve Carneros Chardonnay is well-balanced, exhibiting crisp tropical fruit, apple and pear flavors with light floral elements. Hints of vanilla complement a smooth, lingering oak finish.Pair this crisp wine with light fare such as sliced fruit & cheeses, lemon pasta salad, roasted chicken with herbs, or vanilla pudding.

» Get this wine on Wine.com

Ingredients

Servings:
2.5 Tbsps
2.5 Tbsps olive oil
olive oil
16 large
16 large wild sea scallops
wild sea scallops
3.5 cups
3.5 cups garbanzo beans
garbanzo beans
2.5 cups
2.5 cups cooked barley
cooked barley
1 cup
1 cup green beans
green beans
1 cup
1 cup dry white wine
dry white wine
1 Tbsp
1 Tbsp unsalted butter
unsalted butter
2 Tbsps
2 Tbsps parsley
parsley
1 Tbsp
1 Tbsp lemon zest
lemon zest
some
some black sea-salt
black sea-salt
2.5 Tbsps olive oil
2.5 Tbsps
olive oil
16 large wild sea scallops
16 large
wild sea scallops
3.5 cups garbanzo beans
3.5 cups
garbanzo beans
2.5 cups cooked barley
2.5 cups
cooked barley
1 cup green beans
1 cup
green beans
1 cup dry white wine
1 cup
dry white wine
1 Tbsp unsalted butter
1 Tbsp
unsalted butter
2 Tbsps parsley
2 Tbsps
parsley
1 Tbsp lemon zest
1 Tbsp
lemon zest
some black sea-salt
some
black sea-salt

Equipment

aluminum foil
aluminum foil
frying pan
frying pan
aluminum foil
aluminum foil
frying pan
frying pan


Instructions

Cook barley, if you haven't already done so. Pat scallops dry and season with sea salt and pepper. In a large, heavy, hot saut pan add 1 tablespoon olive and add scallops in batches so they're not crowded. Cook over medium-high heat for about 2 minutes per side, or until somewhat firm to the touch and well-caramelized on the outside. Remove from the pan and cover with foil. Repeat with remaining scallops. Set aside and keep warm. To the pan, add 1 tablespoon olive oil, garbanzo beans, barley and greens beans and cook for 2-3 minutes. Add wine and scrape up any brown bits from the bottom and sides of the pan. Cook for 3-5 minutes. Turn off heat, add butter, parsley, lemon zest and salt and freshly cracked pepper, to taste. Stir to combine until butter is melted. Serve scallops on top of beans and barley. Drizzle remaining 1/2 tablespoon olive oil over the top of the scallops and garnish with lemon zest and parsley.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.73
Ingredient
2.5 tablespoons olive oil
16 larges wild sea scallops
3.5 cups garbanzo beans
2.5 cups cooked barley
1 cup green beans
1 cup dry white wine
1 tablespoon unsalted butter
2 tablespoons parsley
1 tablespoon lemon zest
Price
$0.42
$7.46
$1.17
$1.31
$0.37
$3.25
$0.12
$0.32
$0.50
$14.91

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • If you are cooking with wine, be aware that the amount of alcohol that evaporates could be much less than you think. In fact, researchers found that anywhere between 4 and 49 percent of the alcohol in a dish might remain depending on the cooking method, length of cooking, etc. If you're concerned about the amount of alcohol you're consuming, keep an eye on how much wine is going into your dish!

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • An average lemon yields about one tablespoon of lemon zest. If you're using a bunch of lemons to make lemonade or something, zest them first and freeze the zest for later.

  • When buying wine for cooking, it is certainly not a bad idea to buy a wine you would enjoy drinking (some wine for the dish, some wine for the chef?) But if your favorite wines cost a small fortune, save them for drinking and purchase a cheaper?though still good quality!?wine for cooking. Just don't buy "cooking wine" with added salt, food coloring, etc.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Rumor has it you can freeze whole lemons and grate them while still frozen whenever you want to pump up the lemon flavor in a dish. Next time you have some lemons not getting used, give it a try (and let us know how it goes).

  • get more cooking tips

Green Tips

  • Since pesticide residue is most likely to be stored in the skin/rind, it might be advisable to buy organic lemons if you're using them for zest.

Disclaimer

Nutritional Information

Quickview
886k Calories
42g Protein
18g Total Fat
131g Carbs
63% Health Score
Limit These
Calories
886k
44%

Fat
18g
29%

  Saturated Fat
4g
26%

Carbohydrates
131g
44%

  Sugar
9g
10%

Cholesterol
36mg
12%

Sodium
549mg
24%

Alcohol
6g
34%

Get Enough Of These
Protein
42g
84%

Manganese
3mg
193%

Fiber
31g
127%

Phosphorus
968mg
97%

Selenium
64µg
92%

Folate
300µg
75%

Magnesium
262mg
66%

Vitamin B1
0.95mg
63%

Copper
1mg
57%

Iron
9mg
52%

Vitamin K
50µg
48%

Zinc
6mg
44%

Potassium
1298mg
37%

Vitamin B6
0.73mg
36%

Vitamin B3
7mg
36%

Vitamin B12
1µg
28%

Vitamin B2
0.48mg
28%

Vitamin E
2mg
18%

Calcium
136mg
14%

Vitamin C
9mg
12%

Vitamin B5
1mg
11%

Vitamin A
514IU
10%

covered percent of daily need

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