Scallops and Mashed Broccoli
104 reviewsWhy should scallops only be saved for special occasions?
Utensils
Microwave, Stovetop, Frying pan, Pot (small), Peeler
recipe
Step 1
If necessary, defrost the scallops by placing them in an airtight bag and then placing the bag in a bowl of room temperature water.
Step 2
Peel the potato and cut it into cubes. Wash & cut the broccoli into florets. Slice the larger florets in half & the stem into small cubes.
Step 3
Add the potato cubes to a pot of boiling water and cook for 5 minutes. Add the broccoli after 5 minutes and cook for an additional 10 minutes.
Step 4
Drain the vegetables when fork tender. Crush them, using a fork. Add the cheddar cheese*, salt and pepper. *Check out our tips for this step
Step 5
In a hot frying pan, cook the scallops for 2 minutes on each side.
Step 6
Serve the scallops with the mash and a drizzle of olive oil.
To change things up, swap the cheddar out for comté cheese & add a pinch of nutmeg to the mash.
- Camille U, Diététicienne
Nutrition facts
Average estimated amount for one serving
| Energy | 381 cal. |
| Fat | 14 g |
| Carbohydrates | 43 g |
| Protein | 26 g |
| Fiber | 6 g |
Values are based on an average estimate for one serving. All nutrition information presented on Jow is intended for informational purposes only. If you have any concerns or questions about your health, please consult with a health-care professional.
On average, one serving of the recipe "Scallops and Mashed Broccoli" contains 381 Energy, 14 g of Fat, 43 g of Carbohydrates, 26 g of Protein, 6 g of Fiber.
Price per portion
| € | Nos recettes à -2 € par portion |
| €€ | Nos recettes entre 2 € et 4 € par portion |
| €€€ | Nos recettes à +4 € par portion |
Please note, the price above is dependent on your grocer and the available products in the grocery store you chose.
Scores
A Nutri-score
The Nutri-score is an indicator intended for understanding nutritional information. Recipes or products are classified from A to E according to their food composition to promote (fiber, proteins, fruits, vegetables, legumes, etc.) and foods to limit (energy, saturated fatty acids, sugars, salt, etc.).
B Eco-score
The Eco-score is an indicator representing the environmental impact of food products. The recipes or products are classified from A to E. It takes into account several factors on the pollution of air, water, oceans, soil, as well as the impacts on the biosphere. These impacts are studied throughout the product life cycle.
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