Barbecued Scallops with Spicy Mango Garnish

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Barbecued Scallops with Spicy Mango Garnish
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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)
Calorie553 cal.(26 %)
Protein30 g(31 %)
Fat25 g(22 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage5.3 g(18 %)
Vitamin A0.8 mg(100 %)
Vitamin D12.2 μg(61 %)
Vitamin E4.8 mg(40 %)
Vitamin K26.4 μg(44 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin12 mg(100 %)
Vitamin B₆0.6 mg(43 %)
Folate149 μg(50 %)
Pantothenic acid1.5 mg(25 %)
Biotin8.6 μg(19 %)
Vitamin B₁₂4.8 μg(160 %)
Vitamin C110 mg(116 %)
Potassium1,274 mg(32 %)
Calcium248 mg(25 %)
Magnesium190 mg(63 %)
Iron19.8 mg(132 %)
Iodine294 μg(147 %)
Zinc5.6 mg(70 %)
Saturated fatty acids11.9 g
Uric acid840 mg
Cholesterol401 mg
Complete sugar35 g

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
How healthy are the main ingredients?
Sesame seedsolive oilgarlic cloveMangosalt
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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