Seared Caribbean Scallops with Black Bean Salsa - 23g Carbs, 5g Fiber
From: www.prevention.
Send your taste buds to the exotic Caribbean islands. Fresh mango,
cilantro, lime, and a touch of jalapeno combine with succulent
scallops and fiber-rich black beans for a full-flavored DTOUR favorite.
SERVES: 4
Serving: 1/4 recipe
PREP: 20 min
COOK: 25 min
TOTAL: 45 min
1 tsp Caribbean jerk seasoning
12 sea scallops (1 oz each), preferably dry caught
2 Tbsp canola oil
1 can (14 1/2oz) no-salt-added black beans, rinsed and drained
1 medium tomato, chopped
3/4 cup chopped red bell pepper (about 1 medium)
1/2 medium red onion, finely chopped
1 small jalapeno pepper, finely chopped (wear plastic gloves when handling)
1 cup cubed mango
1/4 tsp ground cumin
1 Tbsp chopped cilantro
2 Tbsp lime juice
4 lime wedges
1/8 tsp salt
Freshly ground black pepper
1. Place the scallops on a work surface. Pat dry. Dust with the jerk
seasoning and toss to coat evenly. Set aside.
2. In a medium bowl, combine the beans, tomato, bell pepper, onion,
jalapeno pepper, mango, cumin, cilantro, lime juice, 1 Tbsp of the
canola oil, and salt and pepper to taste. Mix well to combine. Let
stand to blend flavors.
3. Meanwhile, heat a skillet over medium-high heat. Add the remaining
1 Tbsp of canola oil and heat for 1 minute. Add the scallops to the
skillet. Cook for 1 to 2 minutes on each side, 2 to 4 minutes total,
until well browned all over and opaque in the center. Remove to a plate.
4. Spoon the salsa onto 4 dinner plates. Top with the scallops. Place
a lime wedge on each plate.
Serves: 4
Nutrition per Serving:
222 Calories, 58mg Calcium, 23g Carbs, 5g Fiber,
Omega-3(g):0.
Vitamin D(IU):0
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