Fried Scallops with Citrus-mango Chutney
Nutritional values
(Percentage of daily recommendation)
| Calorie | 392 cal. | (19 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 5.2 μg | (26 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 132.3 μg | (221 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 97 mg | (102 %) | ||
| Potassium | 1,078 mg | (27 %) | ||
| Calcium | 216 mg | (22 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 8.7 mg | (58 %) | ||
| Iodine | 127 μg | (64 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 7.3 g | |||
| Uric acid | 390 mg | |||
| Cholesterol | 176 mg | |||
| Complete sugar | 26 g |
Ingredients
- For the chutney
- 1 ripe Mango
- 2 organic Oranges
- 1 shallot
- 2 Tbsps olive oil
- 1 tsp powdered sugar
- ¼ tsp yellow Curry paste
- Sea salt
- For the salad
- 2 Lettuce
- 200 grams Natural yogurt
- 2 Tbsps Whipped cream
- 1 splash lemon juice
- salt
- freshly ground peppers
- For the scallops
- 8 Scallop (ready to cook)
- 1 Tbsp lemon juice
- 5 Tbsps breadcrumbs
- 30 grams butter
Preparation steps
For the chutney, peel the mango and cut the flesh away from the pit, then finely dice. Peel the orange taking care to remove the white skin. With a sharp knife, remove the segments from the inner membranes and squeeze the juice from the remaining pulp. Peel the shallots, chop finely and cook in a pan with hot oil until translucent. Sprinkle with powdered sugar and slightly caramelize, then stir in the curry paste and deglaze with the orange juice. Add the mango cubes and simmer over medium heat for 2-3 minutes.
Add the orange segments, stir, remove from the heat and season with salt. Separate the salad leaves, rinse, spin dry and cut into fine strips. Stir the yogurt with sour cream and season with salt and pepper. Rinse the scallops, pat dry, season with salt and pepper, sprinkle with lemon juice and coat in breadcrumbs. In a hot pan with melted butter, fry until golden brown on both sides. Arrange the salad on plates, drizzle with the yoghurt dressing and serve with 2 scallops on top of each. Serve with the chutney.
