Chile-Crusted Scallops with Mango-Papaya Salsa

Gluten Free
Dairy Free
Low Fod Map
Health score
6%
Chile-Crusted Scallops with Mango-Papaya Salsa
8 min.
4
154kcal

Suggestions


Indulge in a culinary delight with our Chile-Crusted Scallops paired with a vibrant Mango-Papaya Salsa. This dish is not only a feast for the eyes but also a celebration of flavors that will transport your taste buds to a tropical paradise. Perfectly seared sea scallops, coated in a smoky chipotle chile powder, offer a delightful contrast to the refreshing sweetness of the salsa, making it an ideal choice for lunch or dinner.

In just 8 minutes, you can whip up this gluten-free, dairy-free, and low FODMAP meal that serves four, making it perfect for a quick weeknight dinner or an impressive dish for entertaining guests. The scallops, known for their mild taste and tender texture, are a fantastic source of protein, ensuring that you not only enjoy a delicious meal but also nourish your body.

Whether you’re a seasoned chef or a cooking novice, this recipe is straightforward and quick, allowing you to savor the rich flavors without spending hours in the kitchen. The addition of lime wedges adds a zesty kick, enhancing the overall experience. So, gather your ingredients and get ready to impress your family and friends with this exquisite dish that combines simplicity and sophistication in every bite!

Ingredients

  • teaspoon chipotle chile powder (such as McCormick)
  •  lime wedges 
  • teaspoons olive oil 
  • servings mango-papaya salsa 
  • 0.5 teaspoon salt 
  • 1.5 pounds sea scallops 

Equipment

  • frying pan
  • paper towels

Directions

  1. Pat scallops dry with paper towels.
  2. Sprinkle scallops with chile powder and salt.
  3. Heat oil in a large nonstick skillet.
  4. Add scallops; cook 3 to 4 minutes on each side or until done.
  5. Serve with Mango-Papaya Salsa and lime wedges.
  6. Choice Ingredient
  7. Large sea scallops are great for a fast and filling protein source any night of the week. They can be seared or sauted and then added to salads and pastas or served solo as an entre. Their mild taste and universal appeal make them a good host for complex flavors.

Nutrition Facts

Calories154kcal
Protein55.48%
Fat17.55%
Carbs26.97%

Properties

Glycemic Index
8
Glycemic Load
0.44
Inflammation Score
-4
Nutrition Score
10.262173999911%

Flavonoids

Hesperetin
7.74mg
Naringenin
0.61mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:153.78kcal
7.69%
Fat:2.98g
4.59%
Saturated Fat:0.52g
3.26%
Carbohydrates:10.32g
3.44%
Net Carbohydrates:8.89g
3.23%
Sugar:2.03g
2.26%
Cholesterol:40.82mg
13.61%
Sodium:1168.85mg
50.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.22g
42.45%
Phosphorus:581.6mg
58.16%
Vitamin B12:2.4µg
39.97%
Selenium:22.13µg
31.62%
Potassium:449.7mg
12.85%
Zinc:1.63mg
10.88%
Magnesium:43.31mg
10.83%
Vitamin B6:0.19mg
9.41%
Vitamin B3:1.59mg
7.95%
Folate:29.94µg
7.48%
Vitamin C:5.85mg
7.09%
Fiber:1.43g
5.73%
Iron:0.9mg
5.01%
Vitamin E:0.72mg
4.79%
Vitamin B5:0.47mg
4.69%
Copper:0.07mg
3.59%
Manganese:0.07mg
3.36%
Vitamin A:167.7IU
3.35%
Vitamin K:2.66µg
2.53%
Calcium:25.31mg
2.53%
Vitamin B2:0.04mg
2.31%
Vitamin B1:0.03mg
1.9%
Source:My Recipes