The flavor of the scallops and the greenery of the Swiss chard are packed together in a grilled wrap. It requires little preparation and can be finished in a short time by leaving it to the oven, making it perfect for busy nights. It's a satisfying dish that's low in carbohydrates, rich in protein and vitamins, and contains butter and MCTs.

About this recipe

This is a dish we came up with because we wanted to make it quickly for a busy dinner. Just wrap the ingredients in a parchment paper and bake, so there's less washing up and the flavor of the ingredients stays intact. Suitable for people who love seafood, those who are looking for a low-carbohydrate and satisfying menu, and those who want to easily make dishes that look great. When I actually made it, I was impressed by how much easier it was than I expected and how the scallops turned out plump and juicy.

Ingredients (for 2 people)

  • 8 scallops (raw, without shells)
  • 3 bunches of Swiss chard (or 3-4 large leaves)
  • 8 baby asparagus
  • 1 to 2 green onions (cut into small pieces)
  • 1 teaspoon lemon juice (approx. 5ml) + 2 slices
  • 3 teaspoons grass-fed butter or ghee (unsalted)
  • 2 teaspoons MCT oil (or coconut oil)
  • A little chili powder (or cayenne pepper)
  • a little sea salt
  • A little olive oil (for finishing)
  • Cooking sheet 30cm x 30cm 2 sheets

How to make

  1. Preheat the oven to 200℃. Remove moisture from the scallops using kitchen paper. Cut the thick stems of Swiss chard in half, and cut the leaves into bite-sized pieces. Break off the tough ends of the baby asparagus.
  2. Spread out the parchment paper and arrange the baby asparagus, then the Swiss chard, then the scallops (make two half-sized portions each). A light sprinkle of sea salt on the scallops enhances the flavor.
  3. Drizzle half of the MCT oil, butter, and lemon juice onto each layer, then top with one lemon slice. Sprinkle a little chili powder to your liking.
  4. Make a pack by folding the edges of the sheet and wrapping it to prevent air from entering, then tightly sealing the edges.
  5. Bake in the oven at 200℃ for 10-12 minutes. Once baked, remove from the oven and let cool for about 2 minutes before unwrapping (be careful of steam).
  6. Place in a bowl, drizzle with a little olive oil, sprinkle with green onions and more chili powder if you like.

Nutrition/health points

Scallops are high in protein and low in fat, and contain vitamin B12, selenium, and taurine, making them suitable for muscle maintenance and metabolic support. Swiss chard is rich in vitamins K, A, and C and minerals (magnesium and potassium), and can be expected to have antioxidant effects. By using grass-fed butter, ghee, and MCT oil, you can get high-quality fats, making it easy to feel satisfied, and a dish that goes well with a low-carbohydrate diet. It's healthy to keep the salt low and add flavor with lemon and herbs.

arrangement tips

  • Change the type of seafood: You can also use salmon fillets or shrimp instead of scallops.
  • Add herbs: Add dill, parsley, or coriander for a refreshing scent.
  • If you are allergic to dairy products, you can substitute ghee or olive oil + lemon.
  • If you want a more intense taste, pour a little white wine over it before wrapping and baking to enhance the flavor.
  • Vary it with spices: Use curry powder or smoked paprika to change the atmosphere and enjoy.

summary

It is a simple dish that you just wrap and bake, and you can fully enjoy the flavor of scallops and the nutrition of Swiss chard. When I actually made it, the cooking time was short and cleanup was easy, so it was very useful for weekday dinners. You can easily arrange it by combining ingredients and spices, so feel free to try it out. Our geefee team also recommends this recipe.