Cumin Scallops On Fiesta Rice

Gluten Free
Dairy Free
Low Fod Map
Health score
9%
Cumin Scallops On Fiesta Rice
45 min.
4
244kcal

Suggestions

Looking for a delicious and nutritious meal that won't weigh you down? Look no further than this Cumin Scallops on Fiesta Rice! This gluten-free, dairy-free, and low FODMAP recipe is perfect for those with dietary restrictions, but it's so flavorful, you'll never even notice. With a prep and cook time of just 45 minutes, it's also great for busy weeknights when you need to get dinner on the table fast.

This recipe serves four and comes in at a modest 244 calories per serving, making it a fantastic option for lunch, dinner, or even a main course. The star of the show is, of course, the scallops, which are seasoned with a mouth-watering blend of cumin, ground red pepper, and black pepper. Served atop a bed of fiesta rice, which is loaded with poblano chili pepper, fresh cilantro, and diced tomato, this dish is a flavor explosion in every bite.

To make this dish, you'll need a few simple ingredients, including long-grain rice, olive oil, sea scallops, and a variety of spices. The equipment list is short and sweet, with just a frying pan, paper towels, saucepan, and wooden spoon required. So why not give Cumin Scallops on Fiesta Rice a try tonight and experience a meal that's as good for you as it is delicious?

Ingredients

  • 0.1 teaspoon pepper black
  • 0.5 cup poblano pepper finely chopped
  • tablespoons cilantro leaves fresh chopped
  • 1.5 teaspoons ground cumin 
  • 0.1 teaspoon ground pepper red
  • 0.1 teaspoon turmeric 
  • tablespoon olive oil 
  • 0.5 cup rice long-grain uncooked
  • 0.5 teaspoon salt divided
  • 1.5 pounds scallops 
  • small tomatoes diced seeded
  • 1.3 cups water 

Equipment

  • frying pan
  • paper towels
  • sauce pan
  • wooden spoon

Directions

  1. Rinse scallops, and pat dry with paper towels to remove excess moisture.
  2. Bring water to a boil in a 1 1/2-quart saucepan over high heat; stir in turmeric and rice. Return to a boil; cover, reduce heat, and simmer 20 minutes.
  3. Combine 1/4 teaspoon salt, cumin, red pepper, and black pepper.
  4. Sprinkle cumin mixture over scallops; toss gently.
  5. Heat 1/2 tablespoon olive oil in a large nonstick skillet, tilting pan to coat bottom.
  6. Add half of scallops; cook 2 minutes on each side or until browned.
  7. Remove scallops from pan; keep warm. Scrape off any residue in pan with a wooden spoon. Repeat procedure with remaining oil and scallops.
  8. Add 1/4 teaspoon salt, poblano pepper, cilantro, and tomato to cooked rice.
  9. Serve with lime wedges, if desired.

Nutrition Facts

Calories244kcal
Protein38.14%
Fat17.97%
Carbs43.89%

Properties

Glycemic Index
53.8
Glycemic Load
11.44
Inflammation Score
-7
Nutrition Score
12.985217322474%

Flavonoids

Naringenin
0.15mg
Luteolin
0.88mg
Kaempferol
0.03mg
Myricetin
0.03mg
Quercetin
0.65mg

Nutrients percent of daily need

Calories:243.97kcal
12.2%
Fat:4.75g
7.31%
Saturated Fat:0.78g
4.85%
Carbohydrates:26.1g
8.7%
Net Carbohydrates:25.08g
9.12%
Sugar:1.1g
1.22%
Cholesterol:40.82mg
13.61%
Sodium:965.49mg
41.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.68g
45.36%
Phosphorus:608.19mg
60.82%
Vitamin B12:2.4µg
39.97%
Selenium:25.32µg
36.17%
Vitamin C:18.27mg
22.14%
Manganese:0.37mg
18.49%
Potassium:480.02mg
13.71%
Magnesium:51.43mg
12.86%
Zinc:1.91mg
12.75%
Vitamin B6:0.23mg
11.42%
Vitamin B3:1.84mg
9.18%
Folate:34.64µg
8.66%
Iron:1.52mg
8.42%
Copper:0.14mg
6.81%
Vitamin B5:0.64mg
6.41%
Vitamin A:312.89IU
6.26%
Vitamin K:6.13µg
5.84%
Vitamin E:0.77mg
5.15%
Fiber:1.02g
4.08%
Vitamin B1:0.05mg
3.49%
Calcium:30.85mg
3.09%
Vitamin B2:0.05mg
2.94%
Source:My Recipes