Scallops with Orange, Avocado, and Jicama

Gluten Free
Health score
26%
Scallops with Orange, Avocado, and Jicama
30 min.
4
545kcal

Suggestions

Ingredients

  • 0.5  firm-ripe avocado diced
  • tablespoons butter 
  •  dill sprigs 
  • tablespoon optional: dill fresh chopped
  • 0.5 cup jicama diced finely
  • tablespoon juice of lemon 
  • tablespoons olive oil 
  •  cranberry-orange relish such as cara cara*, blood, or navel
  •  radishes halved thinly sliced
  • servings salt and pepper 
  • lb dry-packed sea scallops 
  • small shallots finely chopped
  • small yukon gold potatoes thinly sliced

Equipment

  • bowl
  • frying pan
  • knife

Directions

  1. In a large nonstick frying pan, spread potatoes evenly.
  2. Add butter and 3/4 cup water. Cook over medium-high heat, partially covered, until water evaporates and potatoes are soft, 8 to 10 minutes. Uncover, reduce heat to medium, and cook, stirring occasionally, until potatoes just begin to turn golden on the edge, about 5 minutes. Season lightly with salt and pepper and keep warm over low heat.
  3. Meanwhile, with a small, sharp knife, cut ends off orange and set on a cut side. Following the fruit's curve, slice off peel and white pith.
  4. Cut orange between inner membranes to release segments; discard membranes. Finely dice segments and put in a medium bowl. Stir in jicama, shallot, radishes, avocado, dill, and lemon juice. Season to taste with salt and pepper.
  5. Heat a large, heavy frying pan (not nonstick) over high heat. Season scallops with salt and pepper. Swirl in oil and heat until just beginning to smoke. Sear scallops until browned, about 1 minute. Turn and sear until just cooked through, about 30 seconds more.
  6. Divide potatoes among 4 wide, shallow bowls. Arrange 3 scallops in each bowl and spoon on some jicama and orange mixture. Top bowls with bits of dill.
  7. *Any orange works in this dish, but the Cara Cara holds its shape especially well when diced.

Nutrition Facts

Calories545kcal
Protein15.67%
Fat32.62%
Carbs51.71%

Properties

Glycemic Index
80.81
Glycemic Load
45.35
Inflammation Score
-8
Nutrition Score
27.705217402914%

Flavonoids

Cyanidin
0.08mg
Pelargonidin
1.26mg
Epicatechin
0.09mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.18mg
Hesperetin
9.47mg
Naringenin
5.07mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
0.48mg
Kaempferol
2.93mg
Myricetin
0.06mg
Quercetin
3.15mg

Nutrients percent of daily need

Calories:545.1kcal
27.25%
Fat:20.15g
31.01%
Saturated Fat:7.14g
44.65%
Carbohydrates:71.91g
23.97%
Net Carbohydrates:60.89g
22.14%
Sugar:6.8g
7.56%
Cholesterol:49.79mg
16.6%
Sodium:731.01mg
31.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.78g
43.56%
Vitamin C:93.38mg
113.19%
Vitamin B6:1.2mg
60.19%
Phosphorus:600.82mg
60.08%
Potassium:1909.52mg
54.56%
Fiber:11.01g
44.05%
Manganese:0.63mg
31.38%
Magnesium:118.22mg
29.55%
Folate:110.01µg
27.5%
Vitamin B12:1.62µg
26.95%
Vitamin B3:4.99mg
24.93%
Copper:0.47mg
23.62%
Selenium:16.11µg
23.01%
Vitamin B1:0.33mg
22.3%
Iron:3.55mg
19.73%
Vitamin B5:1.75mg
17.45%
Vitamin K:16.81µg
16.01%
Zinc:2.28mg
15.2%
Vitamin E:1.95mg
12.98%
Vitamin B2:0.19mg
10.92%
Vitamin A:471.89IU
9.44%
Calcium:73.7mg
7.37%
Source:My Recipes