Nutrition:

Serving Size: Generous 1 Cup

Per Serving:224 calories; protein 14.5g; carbohydrates 7.1g; dietary fiber 0.9g; sugars 2g; fat 12.9g; saturated fat 6g; cholesterol 50.1mg; vitamin A 813.5IU; vitamin C 9mg; folate 29.4mcg; calcium 20.8mg; iron 0.8mg; magnesium 36.9mg; potassium 412.4mg; sodium 495mg.

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Ingredients:

• 1/2 cup almond flour

• 3/4 cup shredded extra sharp cheddar

• 3/4 cup shredded mozzarella

• 1 oz cream cheese

• 1 large egg, beaten

• 1/4 tsp salt

• Avocado oil cooking spray

• Coarse salt

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Directions:​

1. Pat scallops dry. Heat oil in a large cast-iron skillet over medium-high heat. Add the scallops and cook, flipping once, until browned on both sides, about 5 minutes total. Transfer to a plate and tent with foil to keep warm.

2. Add tomatoes to the pan and cook, stirring once, until browned on one side and starting to burst, 2 to 3 minutes. Add wine and capers; cook, stirring and scraping up any browned bits, until the wine is reduced by half, about 1 minute. Remove from heat and stir in butter and pepper. Serve the sauce over the scallops, garnished with parsley, if desired.