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Ингредиенты
- 1Â 1/4 lb Fresh sea scallops cut in half if large
- 1/4 c. Lowfat milk
- 1/4 c. Flour for dredging
- Â Â Salt and fresh grnd pepper
- 2 Tbsp. Extra virgin olive oil
- 2 tsp Finely minced garlic
- 2 c. Diced fresh ripe tomatoes, peeled and seeded
- 2 Tbsp. Red wine vinegar
- 2 Tbsp. Vegetable oil
- 1/2 c. Coarsely minced basil leaves or possibly parsley
Инструкции
- Place the scallops in a bowl and add in the lowfat milk. Stir to coat and let stand briefly. Place the flour in a flat dish. Add in salt and pepper; blend well.
- Drain the scallops and dredge them in the flour mix. Place the flour- coated scallops in a large sieve. Shake to remove any excess flour. Scatter the scallops onto a sheet of foil or possibly wax paper so which they do not touch, or possibly they may stick together the extra virgin olive oil in a saucepan. Add in the garlic, tomatoes, salt and pepper. Add in the vinegar and bring to a sizzle. Simmer about 2 min. Heat the vegetable oil over high heat in a non-stick skillet large sufficient to hold the scallops in one layer. Add in the scallops and cook, stirring, till lightly browned, about 4 min. Spoon equal portions of the scallops onto hot plates and pour some of the tomato sauce over each portion. Sprinkle each with an equal amount of minced basil or possibly parsley and serve with noodles.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1026g | |
| Calories 1181 | |
| Calories from Fat 531 | 45% |
| Total Fat 60.02g | 75% |
| Saturated Fat 6.73g | 27% |
| Trans Fat 0.7g | |
| Cholesterol 190mg | 63% |
| Sodium 958mg | 40% |
| Potassium 2647mg | 76% |
| Total Carbs 52.8g | 14% |
| Dietary Fiber 4.3g | 14% |
| Sugars 10.46g | 7% |
| Protein 103.37g | 165% |
