Scallops with Mango Sauce
(0 votes)
(0 votes)
Health Score:
70 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 36 min.
Ready in
Calories:
349
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 349 cal. | (17 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 7.6 μg | (38 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 30.6 μg | (51 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 858 mg | (21 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 12 mg | (80 %) | ||
| Iodine | 186 μg | (93 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 521 mg | |||
| Cholesterol | 242 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Peel the mango, and separate the fruit from the pit. Cut the fruit into small cubes. Peel the cucumber, halve and also cut into small cubes. Rinse the bell peppers, dry, halve, remove the seeds and cut into small thin strips. Rinse the cilantro, shake dry and chop coarsely. Mix the oil with the lime juice, mango, cucumber, bell peppers and cilantro. Season with salt, pepper and sugar.
2.
Wash the scallops, pat dry and brush off if necessary. In a hot grill pan, melt the butter and fry the scallops for about 2-3 minutes on each side. Season the scallops with salt and pepper. Spread a little of the mango salsa on each scallop shell, and place each scallop on top of the salsa. Serve immediately.
