Pasta with Scallops and Seared Fennel
You’ll appreciate the lovely flavors of this seafood pasta. Small scallops (or bay scallops) are paired with seared fennel and green peas. The pasta dish gets a little motherly love, as it’s tossed with a lemony Aglio e Olio sauce.
Grocery List Pasta with Scallops and Fennel
Monday, Pasta with Scallops and Seared Fennel
Produce
garlic (if needed)
1 bunch green onions
red or green leaf lettuce (if needed) curly parsley (if needed)
fresh sage leaves
1 fennel bulb
cucumber (if needed)
cherry tomatoes (if needed)
1 lemon
Canned/Dried Foods
brown rice dry spiral pasta
low-sodium vegetable broth (if needed)
good olive oil (if needed)
rice wine vinegar (if needed)
Dijon mustard (if needed)
honey (if needed)
red pepper flakes (if needed)
white wine to cook with (if needed)
Frozen Foods
Frozen peas (if needed)
1 package frozen small scallops (if no fresh available)
Meat/fish/Poultry
8 oz. fresh, small scallops
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
Nutritional Value Pasta with Scallops and Seared Fennel
Nutritional Analysis
Pasta with Scallops and Seared Fennel
Per Serving
Calories: 410
Protein: 26 g
Carbohydrates: 48 g
Total Fat: 13 g
(Saturated Fat: 3.5 g
Dietary Fiber: 7 g
Cholesterol: 35 mg
Sodium: 650 mg
% calories from fat: 27.4 %
Serving Size
Three-fourth Cup cooked Pasta with ½ of the scallop and fennel sauce with 2 T. Parmesan.
Small Side Salad
Nutritional Analysis
Per Serving
Calories: 140
Protein: 3 g
Carbohydrates: 11 g
Total Fat: 9.5 g
(Saturated Fat: 1.5 g
Dietary Fiber: 3 g
Cholesterol: 0 mg
Sodium: 100 mg
Serving Size
4 oz. salad with 2 T. low-fat dressing
Meal Totals Pasta and Salad
Nutritional Analysis
Per Serving
Calories: 590
Protein: 23 g
Carbohydrates: 57 g
Total Fat: 26 g
Saturated Fat: 4.5 g
Dietary Fiber: 7 g
Cholesterol: 25 mg
Sodium: 670 mg
% calories from fat: 41.5 %
