Scallops with Mango Salsa on Fresh Spinach

Gluten Free
Very Healthy
Health score
70%
Scallops with Mango Salsa on Fresh Spinach
30 min.
2
283kcal

Suggestions

Ingredients

  • 12 ounce baby spinach leaves 
  • teaspoons butter 
  • cloves garlic minced
  • pinch salt and ground pepper black to taste
  • 0.5 teaspoon jalapeño chile fresh minced
  • dash juice of lime fresh
  • 0.3  mangos pitted peeled chopped
  • teaspoon olive oil 
  • 0.3  bell pepper red minced
  • pound sea scallops 
  • small shallots minced
  • 0.5 cube vegetable bouillon 
  • 0.3 cup water 

Equipment

  • bowl
  • frying pan

Directions

  1. Mix the mango, red bell pepper, shallot, jalapeno chile, and lime juice together in a small bowl; season with salt and pepper and set aside.
  2. Heat the olive oil and butter together in a skillet over high heat. Once the butter melts, add the scallops and cook until opaque and browned on the sides, 2 to 3 minutes per side.
  3. Combine the water, vegetable bouillon, and garlic in a large skillet over medium-high heat; bring the mixture to a boil.
  4. Add the spinach to the mixture by the handful; cooking until each batch is wilted completely.
  5. Remove from heat, squeeze excess moisture from the spinach, and place equal portions into the center of 2 plates.
  6. Place half the scallops atop each pile of spinach. Spoon the mango salsa over the scallops.

Nutrition Facts

Calories283kcal
Protein45.63%
Fat24.8%
Carbs29.57%

Properties

Glycemic Index
167.38
Glycemic Load
3.57
Inflammation Score
-10
Nutrition Score
42.863478245942%

Flavonoids

Cyanidin
0.03mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.45mg
Eriodictyol
0.03mg
Hesperetin
0.11mg
Luteolin
1.37mg
Kaempferol
10.88mg
Myricetin
0.66mg
Quercetin
6.91mg

Nutrients percent of daily need

Calories:282.82kcal
14.14%
Fat:8.01g
12.32%
Saturated Fat:3.28g
20.52%
Carbohydrates:21.48g
7.16%
Net Carbohydrates:16.5g
6%
Sugar:5.98g
6.64%
Cholesterol:65.18mg
21.73%
Sodium:1061.02mg
46.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.14g
66.29%
Vitamin K:825.41µg
786.11%
Vitamin A:16843.14IU
336.86%
Folate:389.21µg
97.3%
Vitamin C:80.05mg
97.03%
Phosphorus:862.21mg
86.22%
Manganese:1.69mg
84.59%
Vitamin B12:3.21µg
53.44%
Magnesium:192.79mg
48.2%
Selenium:31.54µg
45.05%
Potassium:1549.16mg
44.26%
Vitamin B6:0.66mg
32.88%
Iron:5.8mg
32.22%
Vitamin E:4.38mg
29.2%
Vitamin B2:0.39mg
22.74%
Zinc:3.12mg
20.81%
Fiber:4.98g
19.94%
Calcium:198.6mg
19.86%
Copper:0.33mg
16.54%
Vitamin B3:3.21mg
16.06%
Vitamin B1:0.18mg
11.9%
Vitamin B5:0.76mg
7.62%
Source:Allrecipes