Indulge in a taste of paradise with our Pan-Seared Scallops with Mango Salsa and Coconut-Lime Rice recipe. This exquisite dish brings together succulent scallops, zesty mango salsa, and fragrant coconut-lime rice to create a culinary masterpiece that will transport you to the sun-kissed shores of a tropical island.
Picture this: perfectly seared scallops with a golden crust, tender on the inside, paired with a vibrant and refreshing mango salsa bursting with juicy sweetness, all served atop a bed of fluffy coconut-lime rice that offers a hint of tropical tang. It’s a symphony of textures and flavors that will leave your taste buds dancing with delight.
Not only does this dish impress with its presentation, but it also nourishes your body with lean protein, essential vitamins, and wholesome ingredients. Each bite is a harmonious blend of oceanic richness, fruity freshness, and the subtle creaminess of coconut and lime.
Whether you’re looking to impress guests at a dinner party or simply treat yourself to a special meal, our Pan-Seared Scallops with Mango Salsa and Coconut-Lime Rice recipe is the perfect choice. So, grab your apron and embark on this culinary adventure that promises to transport you to a tropical paradise with every delectable mouthful.
Ingredients:
- large scallops x8
- 1 tablespoon olive oil
- Salt and pepper to taste
- Ripe mango x1, diced
- Small red onion x1, finely chopped
- Red chili x1, seeded and minced
- Juice of 1 lime
- 2 tablespoons fresh cilantro, chopped
- 1 cup jasmine rice
- 1 cup coconut milk
- Juice and zest of 1 lime
- Salt to taste
Calories per portion:
- Scallops: Approximately 150 calories
- Mango Salsa: Approximately 60 calories
- Coconut-Lime Rice: Approximately 250 calories
Macronutrients per portion:
- Scallops: Protein: 18g, Fat: 3g, Carbohydrates: 3g
- Mango Salsa: Protein: 1g, Fat: 0g, Carbohydrates: 15g
- Coconut-Lime Rice: Protein: 4g, Fat: 6g, Carbohydrates: 45g
Note: The calorie and macronutrient values provided are approximate and may vary depending on the specific ingredients used and portion sizes.
Instructions:
- Cook the jasmine rice according to package instructions, substituting water with coconut milk. Stir in the lime juice, lime zest, and a pinch of salt. Set aside.
- In a bowl, combine the diced mango, red onion, minced chili, lime juice, and chopped cilantro. Season with salt and mix well. Set aside to allow the flavours to meld.
- Pat dry the scallops with a paper towel. Season them with salt and pepper.
- Heat olive oil in a skillet over medium-high heat. Add the scallops and cook for about 2-3 minutes on each side until they develop a golden crust.
- Divide the coconut-lime rice onto plates, top with the pan-seared scallops, and spoon the mango salsa over the scallops.
- Serve immediately and enjoy the explosion of tropical flavours.
Our Pan-Seared Scallops with Mango Salsa and Coconut-Lime Rice recipe not only delights the palate but also offers an array of health benefits.
Scallops, known for their delicate and tender texture, are an excellent source of high-quality protein while being low in fat. They provide essential nutrients like vitamin B12, zinc, and selenium, which contribute to optimal immune function and support a healthy metabolism.
Vibrant mango salsa adds a burst of vitamin C, dietary fibre, and antioxidants to the dish. Vitamin C aids in collagen production, supports immune health, and acts as a powerful antioxidant that helps protect the body against harmful free radicals. The fibre content promotes healthy digestion and contributes to feelings of satiety, making it a valuable addition for those watching their calorie intake.
Coconut-lime rice, made with fragrant jasmine rice and creamy coconut milk, not only imparts a tropical twist but also provides healthy fats and essential carbohydrates. Coconut milk contains medium-chain triglycerides (MCTs), which are easily digested and utilized as a quick source of energy. Lime adds a refreshing tang and provides a dose of vitamin C and flavonoids.
Together, these ingredients create a balanced and nutritious meal that satisfies both your taste buds and your body’s nutritional needs. So, indulge in this culinary delight and savour the health benefits it brings. Let our Pan-Seared Scallops with Mango Salsa and Coconut-Lime Rice transport you to a world of tropical flavours while nourishing your body with wholesome goodness.
Check out our blog post Efficient Batch Cooking – how to prep meals for a week:
Efficient Batch Cooking: How to Prep Meals for the Week
Or Our Recipe for BBQ Chicken Breast Skewers with grilled vegetables:
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