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Home > Recipes > Scallops With Peas, Corn & Potato Mash

Scallops With Peas, Corn & Potato Mash

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Recipe 1

SCALLOPS WITH PEAS, CORN & POTATO MASH

Cook 5min
Total 5min
150cal

Ingredients for 4 servings

  • 1 1/2lb giant bay scallops
  • sea salt & pepper
  • spray olive oil

Steps

Step 1

Score the top of the scallops by gently cutting the top and bottom of the scallop like a mini-checkerboard. Season them with sea salt & pepper.

Step 2

Place a nonstick skillet on high heat. Once hot, spray with a little olive then add the scallops with SPACE between them, so if you have a large amount, cook them in batches. Sear on each side for 1-2 minutes.

Step 3

Remove from the skillet and enjoy with the Irio.

Calories150cal
Protein29g
Fats2g
Carbs5g
Sugar4g
Recipe 2

Irio - Peas, Corn & Potato Mash

225cal

Ingredients for 4 servings

  • Get the complete recipe with nutritional breakdown from my new FitMenCook book!
  • Red potato
  • frozen peas
  • frozen corn
  • olive oil
  • dried chives
  • sea salt
  • pepper
  • vegan butter

Steps

Step 1

Get the complete recipe from my new FitMenCook book.  Thanks for your continued support!

Calories225cal
Protein7g
Fats6g
Carbs38g
Sodium29mg
Fiber6g
Sugar5g
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Details

Cook 5min
Total 5min
Total Calories: 375cal
Total Carbs: 43g
Total Fats: 8g
Total Protein: 36g
Total Sodium: 29mg
Total Fiber: 6g
Total Sugar: 9g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!