Scallops with Mint Chutney

Gluten Free
Dairy Free
Low Fod Map
Health score
2%
Scallops with Mint Chutney
15 min.
6
75kcal

Suggestions

Ingredients

  • bunches mint leaves fresh roughly chopped
  • servings kosher salt and freshly cracked pepper black
  • 0.3 cup juice of lime freshly squeezed
  • pound sea scallops cleaned
  •  serrano chiles stemmed seeded
  • 0.3 cup coconut or shredded sweetened

Equipment

  • bowl
  • frying pan
  • blender

Directions

  1. Puree the mint, chiles, coconut, 1/4 tablespoon water and lime juice in a blender until smooth.
  2. Transfer to a bowl and season with salt and pepper. Chill until ready to use.
  3. Pat the scallops dry and sprinkle with salt and pepper.
  4. Heat a 12-inch cast-iron skillet over medium heat until hot. Cook the scallops until a golden brown crust forms, are just cooked through and release easily from the pan, 2 to 3 minutes on each side.
  5. Serve the scallops topped with chutney.
  6. What Make This Recipe Really Sing: The heat of the chiles and the sweetness of the coconut and scallops give this dish great balance. When in season, try to find bay scallops, you will be surprised how sweet they are.
  7. BYOC: You don't like mint? Try adding cilantro or your favorite herb. This chutney is also a wonderful accompaniment to lamb chops.

Nutrition Facts

Calories75kcal
Protein50.23%
Fat20.9%
Carbs28.87%

Properties

Glycemic Index
0
Glycemic Load
0
Inflammation Score
-2
Nutrition Score
4.7991304138432%

Flavonoids

Eriodictyol
0.63mg
Hesperetin
1.04mg
Naringenin
0.04mg
Apigenin
0.07mg
Luteolin
0.25mg
Quercetin
0.37mg

Nutrients percent of daily need

Calories:75.04kcal
3.75%
Fat:1.73g
2.66%
Saturated Fat:1.28g
8.01%
Carbohydrates:5.37g
1.79%
Net Carbohydrates:4.98g
1.81%
Sugar:1.87g
2.07%
Cholesterol:18.14mg
6.05%
Sodium:500.78mg
21.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.35g
18.7%
Phosphorus:259.7mg
25.97%
Vitamin B12:1.07µg
17.77%
Selenium:10.32µg
14.74%
Manganese:0.13mg
6.37%
Potassium:193.14mg
5.52%
Vitamin C:4.37mg
5.3%
Zinc:0.78mg
5.23%
Magnesium:20.83mg
5.21%
Vitamin B6:0.08mg
4.05%
Folate:15.38µg
3.85%
Vitamin B3:0.62mg
3.09%
Iron:0.45mg
2.53%
Vitamin B5:0.21mg
2.11%
Copper:0.04mg
1.95%
Vitamin A:82.69IU
1.65%
Fiber:0.39g
1.56%
Vitamin B2:0.02mg
1.1%
Calcium:10.09mg
1.01%