Seared Scallops with Saffron-infused Cauliflower Purée
An elegant, low-calorie dish featuring perfectly seared scallops resting on a velvety, saffron-infused cauliflower purée, garnished with fresh dill. A restaurant-quality meal that is surprisingly simple to make at home.
780 calories
$12 par portion
$25 min
2 portions
low-calorie, any cuisine
Ingrédients
- 400g large sea scallops, patted dry
- 1 medium head of cauliflower (approx. 600g), cut into florets
- 250ml vegetable broth or water
- 1 pinch of saffron threads
- 1 tablespoon olive oil
- 1 clove garlic, minced
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
- Fresh dill for garnish
Disponible pour les membres NutriPro.
Instructions
- 1.In a small saucepan, gently warm the vegetable broth and add the pinch of saffron threads to infuse for 10 minutes. Do not boil.
- 2.Add the cauliflower florets to the saffron-infused broth, bring to a simmer, cover, and cook for 12-15 minutes until the cauliflower is very tender.
- 3.Carefully transfer the cooked cauliflower and its liquid to a blender. Add the minced garlic and lemon juice. Blend until completely smooth and velvety. Season with salt and pepper to taste and keep warm.
- 4.Heat the olive oil in a large non-stick skillet over medium-high heat. Season the dry scallops with salt and pepper.
- 5.Place the scallops in the hot pan, ensuring they are not overcrowded. Sear for 90 seconds to 2 minutes per side, until they have a golden-brown crust and are just opaque in the center. Do not overcook.
- 6.To serve, spoon a generous amount of the warm cauliflower purée onto two plates. Arrange the seared scallops on top and garnish with fresh dill.
Informations nutritionnelles
24g
fat
45g
carbs
15g
fiber
82g
protein
Pourquoi cette recette
This nutritious recipe is low in calories and high in lean protein from scallops, supporting muscle maintenance. Cauliflower provides fiber and vitamin C, while saffron offers unique antioxidants, making this a balanced and healthy choice.
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