Name: Seared Scallops with Green Goddess Slaw
Total time: 20 min
Ingredients: 1 avocado; 0.75 cup buttermilk; 0.25 cup nonfat plain yogurt; 0.5 cup chopped fresh parsley; 2 tablespoons chopped fresh chives; 3 tablespoons lemon juice; 0.25 teaspoon salt, divided; 6 cups shredded napa cabbage; 2 cups thinly sliced snow peas; 2 cups matchstick-cut carrots; 1 cup thinly sliced radishes; 1 tablespoon canola oil; 1 pound dry sea scallops, side muscle removed (see Tip); 0.25 teaspoon ground pepper

Active Time:

20 mins

Total Time:

20 mins

Servings:

4

Nutrition Profile:

Egg Free Gluten-Free High Fiber High-Protein Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

1 avocado
¾ cup buttermilk
¼ cup nonfat plain yogurt
½ cup chopped fresh parsley
2 tablespoons chopped fresh chives
3 tablespoons lemon juice
¼ teaspoon salt, divided
6 cups shredded napa cabbage
2 cups thinly sliced snow peas
2 cups matchstick-cut carrots
1 cup thinly sliced radishes
1 tablespoon canola oil
1 pound dry sea scallops, side muscle removed (see Tip)
¼ teaspoon ground pepper

Directions

Combine avocado, buttermilk, yogurt, parsley, chives, lemon juice and 1/8 teaspoon salt in a blender. Blend on high until smooth. Pour into a large bowl and add cabbage, snow peas, carrots and radishes; toss to coat.
Heat oil in a large cast-iron skillet over medium-high heat. Pat scallops dry and cook until browned, 1 to 2 minutes per side. Top the slaw with the scallops and sprinkle with pepper and the remaining 1/8 teaspoon salt.

Tip

All farmed sea scallops are a sustainable choice, so you really can't go wrong, according to SeafoodWatch.org. For wild, look for Weathervane scallops from Alaska.

Nutrition Facts (per serving)

296	Calories
13g	Fat
25g	Carbs
20g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3 oz. scallops & 2 1/4 cups salad
Calories 296
% Daily Value *
Total Carbohydrate 25g	9%
Dietary Fiber 8g	29%
Total Sugars 10g
Protein 20g	40%
Total Fat 13g	17%
Saturated Fat 2g	10%
Cholesterol 33mg	11%
Vitamin A 12964IU	259%
Vitamin C 80mg	89%
Vitamin D 31IU	8%
Vitamin E 3mg	18%
Folate 109mcg	27%
Vitamin K 156mcg	130%
Sodium 724mg	31%
Iron 2mg	11%
Magnesium 67mg	16%
Potassium 924mg	20%
Zinc 2mg	18%
Vitamin B12 2mcg	83%
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.