Caribbean Grilled Scallop Salad

Gluten Free
Dairy Free
Health score
18%
Caribbean Grilled Scallop Salad
45 min.
4
201kcal

Suggestions


If you're looking to infuse your lunch or dinner with a burst of tropical flavors, our Caribbean Grilled Scallop Salad is the perfect dish to explore. Not only is this recipe gluten-free and dairy-free, making it suitable for a variety of dietary preferences, but it also combines fresh, vibrant ingredients that transport you straight to the sunny shores of the Caribbean.

This delightful salad is built around plump, juicy sea scallops that are grilled to perfection, enhancing their natural sweetness. Paired with the smokiness of grilled pineapple and the creaminess of diced avocado, each bite is a celebration of texture and flavor. The salad greens, including Boston lettuce and mixed salad greens, provide a refreshing crunch, while the tangy dressing made with lime juice, mango chutney, and a touch of olive oil ties everything together in a vibrant finish.

Perfect for a light lunch, a refreshing side dish, or even a main course, this salad is not only easy to prepare but also visually stunning, making it a great option for entertaining. With a total preparation time of just 45 minutes and only 201 calories per serving, you can feel good about indulging in this nutritious meal. Dive into the flavors of the Caribbean and treat yourself to a culinary escape that you can enjoy right at home!

Ingredients

  • 0.3 cup avocado diced peeled
  • cups boston lettuce ( 2 small heads)
  • teaspoons fish rub divided (such as Emeril's)
  • tablespoons juice of lime fresh
  • tablespoons mango chutney 
  • cups the salad mixed
  • teaspoons olive oil 
  • 2.5 inch pineapple fresh
  • 1.5 pounds scallops 

Equipment

  • bowl
  • paper towels
  • grill

Directions

  1. Prepare grill to high heat.
  2. Pat scallops dry with a paper towel.
  3. Sprinkle 1 1/2 teaspoons fish rub evenly over scallops. Coat scallops with cooking spray.
  4. Place scallops on grill rack; grill 3 minutes on each side or until done.
  5. Remove scallops.
  6. Add pineapple to grill rack; grill 2 minutes on each side.
  7. Remove pineapple from grill; chop pineapple.
  8. Combine salad greens, lettuce, pineapple, and avocado in a large bowl.
  9. Chop large pieces of chutney.
  10. Combine chutney, lime juice, olive oil, and remaining 1/2 teaspoon fish rub in a small bowl.
  11. Add dressing to salad, and toss well.
  12. Place 1 1/2 cups salad into each of 4 bowls. Arrange 3 scallops over each salad.

Nutrition Facts

Calories201kcal
Protein43.88%
Fat21.87%
Carbs34.25%

Properties

Glycemic Index
38.42
Glycemic Load
3.93
Inflammation Score
-9
Nutrition Score
17.816522121429%

Flavonoids

Cyanidin
0.04mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Kaempferol
0.01mg
Quercetin
1.41mg

Nutrients percent of daily need

Calories:201.49kcal
10.07%
Fat:4.9g
7.54%
Saturated Fat:0.81g
5.08%
Carbohydrates:17.26g
5.75%
Net Carbohydrates:15.6g
5.67%
Sugar:5.72g
6.35%
Cholesterol:40.82mg
13.61%
Sodium:684.23mg
29.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.11g
44.22%
Phosphorus:611.51mg
61.15%
Vitamin K:63.09µg
60.08%
Vitamin A:2164.74IU
43.29%
Vitamin B12:2.4µg
39.97%
Selenium:22.56µg
32.23%
Folate:92.16µg
23.04%
Vitamin C:16.39mg
19.87%
Potassium:622.19mg
17.78%
Manganese:0.28mg
14.18%
Magnesium:55.38mg
13.84%
Vitamin B6:0.25mg
12.46%
Zinc:1.86mg
12.38%
Iron:2.01mg
11.18%
Vitamin B3:1.86mg
9.32%
Vitamin B5:0.68mg
6.77%
Fiber:1.66g
6.65%
Vitamin B2:0.1mg
6.11%
Copper:0.11mg
5.65%
Calcium:47.64mg
4.76%
Vitamin B1:0.07mg
4.54%
Vitamin E:0.68mg
4.53%
Source:My Recipes