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

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%
Calcium:25.31mg
2.53%
Vitamin K:2.66µg
2.53%
Vitamin B2:0.04mg
2.31%
Vitamin B1:0.03mg
1.9%
Source:My Recipes