Fresh Corn with Avocado, Scallions, and Spiced Scallops

Gluten Free
Dairy Free
Health score
16%
Fresh Corn with Avocado, Scallions, and Spiced Scallops
45 min.
4
337kcal

Suggestions


Looking for a vibrant, fresh dish that's packed with flavor and perfect for lunch or dinner? This Fresh Corn with Avocado, Scallions, and Spiced Scallops is just what you need! Whether you're craving something light but filling or looking to impress your guests with a sophisticated yet easy-to-make meal, this recipe ticks all the boxes.

The combination of sweet, tender corn kernels and creamy avocado, tossed with a zesty lime dressing, creates the perfect base for the succulent, spiced sea scallops. The scallops are seasoned with cumin, giving them a warm and aromatic kick that complements the freshness of the vegetables. The addition of scallions adds a mild onion flavor, while the white wine brings a subtle acidity that balances the richness of the dish.

What makes this dish even more appealing is that it's both gluten-free and dairy-free, so you can enjoy it without any worries. Plus, it’s a nutrient-packed meal that provides a good balance of protein, healthy fats, and carbs, making it both satisfying and nourishing. With just 45 minutes of preparation, you'll have a restaurant-quality dish right at your table. Serve it for a casual dinner or impress friends and family during a special gathering. This recipe is as delicious as it is easy to prepare!

Ingredients

  • medium avocado diced peeled
  • 0.3 cup wine dry white
  • cups ears corn fresh thawed
  • teaspoon ground cumin divided
  • tablespoon juice of lime fresh
  • teaspoons olive oil 
  • 0.3 teaspoon pepper 
  • 0.3 teaspoon salt 
  •  spring onion chopped
  • 1.3 pounds scallops ( 12)

Equipment

  • bowl
  • frying pan

Directions

  1. In a small bowl, toss avocado and lime juice.
  2. Sprinkle scallops with salt, pepper, and 1/2 teaspoon cumin.
  3. Heat oil in a large nonstick skillet over medium-high heat.
  4. Add scallops; cook, turning once, until golden and cooked through (about 3 minutes).
  5. Transfer scallops to a plate.
  6. Add corn, scallion, white wine, and remaining cumin to skillet; cook corn until tender, stirring constantly (about 2 minutes).
  7. Spoon corn mixture onto 4 serving plates; top each with about 3 scallops.

Nutrition Facts

Calories337kcal
Protein26.31%
Fat31.27%
Carbs42.42%

Properties

Glycemic Index
31
Glycemic Load
0.5
Inflammation Score
-7
Nutrition Score
19.179130460905%

Flavonoids

Cyanidin
0.17mg
Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.27mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.08mg
Hesperetin
0.4mg
Naringenin
0.07mg
Kaempferol
0.04mg
Quercetin
0.35mg

Nutrients percent of daily need

Calories:336.97kcal
16.85%
Fat:12.16g
18.71%
Saturated Fat:2.01g
12.56%
Carbohydrates:37.14g
12.38%
Net Carbohydrates:30.69g
11.16%
Sugar:9.7g
10.78%
Cholesterol:34.02mg
11.34%
Sodium:728.47mg
31.67%
Alcohol:1.54g
100%
Alcohol %:0.54%
100%
Protein:23.02g
46.05%
Phosphorus:635.64mg
63.56%
Vitamin B12:2µg
33.31%
Folate:126.8µg
31.7%
Selenium:19.28µg
27.55%
Potassium:959.76mg
27.42%
Magnesium:103.85mg
25.96%
Fiber:6.44g
25.78%
Vitamin B3:4.5mg
22.49%
Vitamin B5:2.06mg
20.58%
Vitamin C:16.61mg
20.14%
Manganese:0.39mg
19.39%
Vitamin B6:0.38mg
19.04%
Vitamin B1:0.28mg
18.33%
Vitamin K:18.72µg
17.82%
Zinc:2.34mg
15.58%
Iron:2.01mg
11.19%
Copper:0.22mg
10.83%
Vitamin B2:0.17mg
10.2%
Vitamin E:1.47mg
9.82%
Vitamin A:387.59IU
7.75%
Calcium:26.79mg
2.68%
Source:My Recipes