Seared Scallops with Tropical Salsa

Valentines's Day - Holidays and Events

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.

Brief

Prep 15 mins

Cook: 5 mins

Total: 20 mins

Servings: 4

Yield: 4 servings

Seared Scallops with Tropical Salsa

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

Traditional Layered French Croissants

Holidays and Events

Directions

Step 1

Combine the pineapple mango cucumber bell pepper bell pepper cilantro lime juice and jalapeno. Season to taste with salt and pepper and set aside.

Step 2

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.

Step 3

Divide the scallops among four warmed plates. Spoon the salsa over the scallops and serve immediately.

Nutritional Information

Seared Scallops with Tropical Salsa

Servings Per Recipe:4

Calories: 152.6

% Daily Value *

Protein: 18.6g 37%

Carbohydrates: 11g 4%

Dietary Fiber: 1.3g 5%

Sugars: 6g

Fat: 3.7g 6%

Saturated Fat: 0.6g 3%

Cholesterol: 35.4mg 12%

Vitamin A Iu: 1101.9IU 22%

Niacin Equivalents: 5mg 38%

Vitamin B6: 0.3mg 18%

Vitamin C: 46.4mg 77%

Folate: 37.3mcg 9%

Calcium: 37.6mg 4%

Iron: 0.6mg 3%

Magnesium: 70.3mg 25%

Potassium: 489.7mg 14%

Sodium: 207mg 8%

Thiamin: 0.1mg 5%

Calories From Fat: 33.3

*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.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.