Recipes

Seared Scallops with Tropical Salsa

Name: Seared Scallops with Tropical Salsa
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Ingredients: 0.5 cup diced fresh pineapple; 0.5 cup diced fresh mango; 0.5 cup peeled and diced cucumber; 0.5 cup diced red bell pepper; 3 tablespoons chopped fresh cilantro; 4 teaspoons fresh lime juice; 1 jalapeno pepper, seeded and minced; salt and pepper to taste; 1 pound sea scallops, rinsed and drained

4.6

(73)

56 Reviews

11 Photos

The delicious taste of scallops is perfectly complemented by a wonderful fresh fruit salsa in this quick but elegant dish. Be sure to use large, plump sea scallops rather than smaller bay scallops and take care not to overcook the scallops; they should remain tender and moist. Feel free to substitute any of your favorite exotic fruits for the pineapple and mango in the salsa.

Recipe by RNCOGGINS

Updated on August 8, 2022

11

Prep Time:

15 mins

Cook Time:

5 mins

Total Time:

20 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

Ingredients

½ cup diced fresh pineapple
½ cup diced fresh mango
½ cup peeled and diced cucumber
½ cup diced red bell pepper
3 tablespoons chopped fresh cilantro
4 teaspoons fresh lime juice
1 jalapeno pepper, seeded and minced
salt and pepper to taste
1 pound sea scallops, rinsed and drained

Directions

Combine the pineapple, mango, cucumber, bell pepper, bell pepper, cilantro, lime juice and jalapeno. Season to taste with salt and pepper, and set aside.
Heat a large, nonstick fry pan over medium-high heat. Coat the pan with cooking spray. Season the scallops with salt and pepper. Add half of the scallops to the pan; sear until golden brown on both sides, about 2 minutes per side. Transfer the scallops to a warmed plate; set aside. Repeat with the remaining scallops.
Divide the scallops among four warmed plates. Spoon the salsa over the scallops, and serve immediately.

Nutrition Facts (per serving)

153	Calories
4g	Fat
11g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 153
% Daily Value *
Total Fat 4g	5%
Saturated Fat 1g	3%
Cholesterol 35mg	12%
Sodium 207mg	9%
Total Carbohydrate 11g	4%
Dietary Fiber 1g	5%
Total Sugars 6g
Protein 19g
Vitamin C 46mg	232%
Calcium 38mg	3%
Iron 1mg	3%
Potassium 490mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.