Barbecued Scallops with Spicy Mango Garnish
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 8 min.
Ready in
Calories:
553
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 553 cal. | (26 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 12.2 μg | (61 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 26.4 μg | (44 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 149 μg | (50 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 110 mg | (116 %) | ||
| Potassium | 1,274 mg | (32 %) | ||
| Calcium | 248 mg | (25 %) | ||
| Magnesium | 190 mg | (63 %) | ||
| Iron | 19.8 mg | (132 %) | ||
| Iodine | 294 μg | (147 %) | ||
| Zinc | 5.6 mg | (70 %) | ||
| Saturated fatty acids | 11.9 g | |||
| Uric acid | 840 mg | |||
| Cholesterol | 401 mg | |||
| Complete sugar | 35 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- For Mango Salad
- 4 Mangoes (peeled and seeded)
- ¼ cup fresh Lime juice
- 2 Tbsps good quality olive oil
- 2 Tbsps fresh cilantro (finely chopped)
- 1 Tbsp crushed Red pepper flakes
- salt (to taste)
- freshly ground Black pepper (to taste)
- For Grilled Scallops
- 6 cups Scallop
- ½ cup butter
- 3 Tbsps fresh cilantro (finely chopped)
- 2 cloves garlic cloves (finely chopped)
- 2 Tbsps Sesame seeds
Preparation
Kitchen utensils
1 Small pot, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Mandoline, 1 Fine-mesh sieve, 1 Whisk, 1 Salad spinner
Preparation steps
1.
For Mango Salad:
2.
Chop the mangoes and place in a bowl. Using a separate bowl, whisk the lime juice and olive oil together. Season with cilantro, red pepper flakes, salt and pepper, whisking to incorporate. Drizzle over mangoes, gently stirring to thoroughly coat. Cover and chill for about 30 minutes to incorporate the flavors.
3.
For Grilled Scallops:
4.
Prepare the grill for direct grilling. Preheat to high heat. Rinse the scallops under cold running water, drain well and pat dry with paper towels.
5.
In a saucepan over medium heat, melt the butter. Add the cilantro, garlic, and sesame seeds. Cook until fragrant but not brown, about 1 to 2 minutes.
6.
Brush the scallops with about 1/2 of the butter mixture. Season with salt and pepper to taste. Place scallops on skewers or in a grill skillet or fish grate. Grill until just cooked, 2 to 3 minutes per side. Do not over cook.
7.
Drizzle remaining butter mixture over scallops. Serve immediately with mango salad.
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