Scallops with Habanero Coconut Sauce and Habanero Mango Salsa

Dairy Free
Very Healthy
Health score
71%
Scallops with Habanero Coconut Sauce and Habanero Mango Salsa
35 min.
2
1882kcal

Suggestions

Ingredients

  •  avocado sliced
  • cup kidney beans drained and rinsed canned
  • cups canola oil 
  • 0.3 cup chicken stock see 
  • cup coconut milk 
  •  flour tortilla 
  • bunch parsley fresh chopped
  • cloves garlic chopped
  • servings ground cumin to taste
  •  juice of lime juiced
  • servings pepper black freshly ground to taste
  • servings kosher salt to taste
  • servings juice of lime to taste
  •  mangos diced pitted ripe peeled
  • tablespoons olive oil 
  • tablespoons olive oil 
  • small onion spanish sliced
  •  pasilla peppers diced seeded
  •  pasilla peppers seeded sliced
  • large scallops cleaned

Equipment

  • food processor
  • bowl
  • frying pan
  • paper towels
  • blender

Directions

  1. In a saute pan over medium heat, heat 3 tablespoons olive oil and cook the habenero peppers and onion until the onion is browned. Season the mixture with salt and pepper.
  2. Pour the mixture into a blender or food processor, add the coconut milk and chicken stock and blend until smooth.
  3. Add salt if needed.
  4. Combine the mango, beans, habanero peppers, garlic, parsley, and lime juice. Stir to combine. Season with salt, and pepper, to taste.
  5. Garnish the salsa with avocado slices.
  6. In a deep, heavy-bottomed saute pan with high sides, heat the oil to 350 degrees F.
  7. Cut the tortillas into 6 diamond shaped pieces. Working in batches and careful not to overcrowd the pan, fry the tortillas in the oil until golden brown.
  8. Drain the tortillas on paper towels and transfer to a large bowl. Toss the tortillas with salt, cumin, and lime juice.
  9. Heat a saute pan over medium-high heat and add in 2 tablespoons olive oil. Season the scallops with salt and pepper. Sear scallops for 2 minutes per side until golden brown.
  10. For serving, place 2 scallops in each plate.
  11. Drizzle sauce over top of them and serve with a side of salsa and a few tortilla chips.

Nutrition Facts

Calories1882kcal
Protein5.13%
Fat77.26%
Carbs17.61%

Properties

Glycemic Index
210.38
Glycemic Load
22.42
Inflammation Score
-10
Nutrition Score
54.751739253169%

Flavonoids

Cyanidin
0.44mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.78mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
1.31mg
Hesperetin
5.38mg
Naringenin
0.23mg
Apigenin
61.45mg
Luteolin
17.19mg
Isorhamnetin
1.75mg
Kaempferol
0.93mg
Myricetin
4.35mg
Quercetin
15.43mg

Nutrients percent of daily need

Calories:1881.79kcal
94.09%
Fat:168.39g
259.06%
Saturated Fat:36.43g
227.7%
Carbohydrates:86.37g
28.79%
Net Carbohydrates:64.21g
23.35%
Sugar:29.43g
32.7%
Cholesterol:15.3mg
5.1%
Sodium:974.19mg
42.36%
Alcohol:0g
100%
Protein:25.15g
50.29%
Vitamin K:610.84µg
581.75%
Vitamin C:396.16mg
480.19%
Vitamin E:25.47mg
169.79%
Manganese:2.13mg
106.28%
Vitamin A:5035.26IU
100.71%
Fiber:22.17g
88.67%
Vitamin B6:1.5mg
74.78%
Folate:295.92µg
73.98%
Phosphorus:655.56mg
65.56%
Potassium:2267.57mg
64.79%
Iron:10.96mg
60.91%
Copper:1.08mg
53.81%
Magnesium:201.86mg
50.47%
Vitamin B1:0.65mg
43.47%
Vitamin B3:8.1mg
40.5%
Vitamin B2:0.5mg
29.5%
Vitamin B5:2.67mg
26.7%
Selenium:17.77µg
25.39%
Zinc:3.63mg
24.17%
Calcium:224.88mg
22.49%
Vitamin B12:0.85µg
14.1%