Scallops with Mango and Avocado

Dairy Free
Health score
1%
Scallops with Mango and Avocado
41 min.
10
167kcal

Suggestions

This recipe for Scallops with Mango and Avocado is an impressive and delicious appetizer or starter for any occasion. The combination of seared scallops, fresh mango, and creamy avocado creates a unique and flavorful dish that your guests will surely love. The addition of crispy wonton wrappers and a coconut milk sauce takes this dish to the next level, adding a contrast of textures and a creamy, slightly spicy kick. With a ready time of just 41 minutes, this recipe is perfect for when you want to impress your guests without spending hours in the kitchen. The scallops are seared to perfection, with a beautiful golden crust, and the mango and avocado salad provides a refreshing and tropical twist. Don't forget to season the dish with salt and pepper to enhance all the flavors. This recipe is also dairy-free, making it a great option for those with dairy allergies or intolerances. So, if you're looking for a new and exciting way to prepare scallops, give this recipe a try! It's sure to be a crowd-pleaser and might just become your new go-to appetizer.

Ingredients

  • 0.5  avocado diced
  • cups canola oil divided
  • tablespoons coconut milk 
  • 0.5 teaspoon hot sauce (recommended: Sriracha)
  • 0.5  juice of lime juiced
  • 0.5  mangos diced
  • 10 servings pepper black as needed
  • 10 servings salt as needed
  • 0.5 pound scallops dry (U20)
  • 10  wonton wrappers 
  • 10  wonton wrappers 

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk
  • pot

Directions

  1. Watch how to make this recipe.
  2. In a medium pot, bring 2 cups canola oil to 350 degrees F.
  3. Using a 2 1/2-inch biscuit cutter, cut out the center of each wonton wrapper. Fry the wontons in small batches until they are brown and crispy, about 2 minutes.
  4. Drain on a plate lined with a paper towel and season each with a bit of salt.
  5. Heat the remaining 3 tablespoons canola oil in a large heavy-bottomed skillet over high heat. Pat the scallops dry with a paper towel and season both sides with salt and pepper, to taste. Sear the scallops in the skillet for 3 minutes per side.
  6. In a medium bowl, combine the diced mango and avocado. In another smaller bowl, whisk together the coconut milk, hot sauce, and lime juice, and adjust the seasoning with salt and black pepper, to taste.
  7. Pour half of the coconut milk mixture over the mango and avocado and gently toss to coat.
  8. To assemble, put 1 tablespoon of the mango and avocado mixture onto a fried wonton. Top with a seared scallop and finish with a drizzle of the coconut sauce. Repeat with the remaining ingredients and transfer to a serving platter.

Nutrition Facts

Calories167kcal
Protein10.77%
Fat60.74%
Carbs28.49%

Properties

Glycemic Index
22.08
Glycemic Load
0.89
Inflammation Score
-3
Nutrition Score
5.0678260948347%

Flavonoids

Cyanidin
0.04mg
Catechin
0.18mg
Epicatechin
0.04mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.03mg
Hesperetin
0.13mg
Naringenin
0.01mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:167.35kcal
8.37%
Fat:11.46g
17.63%
Saturated Fat:1.52g
9.5%
Carbohydrates:12.09g
4.03%
Net Carbohydrates:10.95g
3.98%
Sugar:1.51g
1.68%
Cholesterol:6.79mg
2.26%
Sodium:375.03mg
16.31%
Alcohol:0g
100%
Protein:4.57g
9.14%
Vitamin E:1.87mg
12.49%
Selenium:7.24µg
10.35%
Phosphorus:97.84mg
9.78%
Vitamin K:9.11µg
8.68%
Manganese:0.16mg
7.85%
Folate:29.72µg
7.43%
Vitamin C:5.4mg
6.55%
Vitamin B3:1.24mg
6.2%
Vitamin B1:0.09mg
6.02%
Vitamin B12:0.32µg
5.38%
Vitamin B2:0.08mg
4.57%
Fiber:1.14g
4.56%
Iron:0.77mg
4.3%
Potassium:134.94mg
3.86%
Magnesium:13.63mg
3.41%
Copper:0.07mg
3.32%
Vitamin B6:0.06mg
3.06%
Zinc:0.41mg
2.71%
Vitamin A:131.06IU
2.62%
Vitamin B5:0.22mg
2.21%
Calcium:12.08mg
1.21%