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Diabetes Forecast

The Healthy Living Magazine

Scallop, Mango, and Kiwi Salad

Per Serving

Scallop, Mango, and Kiwi Salad

Makes: 4
Serving Size: 3 scallops, 1 cup salad greens, and about 3/4 cup fruit salad
Calories 320
Fat 18 g
Saturated Fat 2.1 g
Trans Fat 0 g
Carbohydrate 20 g
Fiber 4 g
Sugars 13 g
Cholesterol 45 mg
Sodium 380 mg (without added salt)
Potassium 805 mg
Protein 22 g
Phosphorus 350 mg
Choices: Fruit 0.5, Carbohydrate 0.5, Vegetable 1, Lean meat 3, Fat 2
  • Makes: 4
  • Serving Size: 3 scallops, 1 cup salad greens, and about 3/4 cup fruit salad
  • Preparation Time: 25 minutes
  • Cooking Time: 10 minutes

Ingredients

Salad
1/2 large mango, diced (3/4 cup)
1 large kiwi, peeled and diced (1/2 cup)
1/2 cup peeled, seeded, and diced cucumber
1/3 cup quartered grape tomatoes (8 to 10 tomatoes)
1/3 cup chopped celery (1 medium stalk)
1/3 cup minced red onion (1/3 small onion)
Dressing
3 Tbsp. fresh lime juice
1 Tbsp. honey
1/2 tsp. lime zest
sea salt and freshly ground black pepper to taste
3 Tbsp. olive oil
Scallops
2 tsp. mild chili powder
1 1/2tsp.dried thyme
1tsp.sweet paprika
1/4tsp.kosher salt
1/4tsp.ground black pepper
1/4tsp.allspice
1/8tsp.ground cloves
1/8tsp.ground nutmeg
1lb.large sea scallops (about 12)
1Tbsp.canola oil
4cupsmixed greens
Garnish
2Tbsp.toasted almond slivers

Directions

  1. Combine the mango, kiwi, cucumber, grape tomatoes, celery, and red onions in a large bowl. Set aside.
  2. Prepare the dressing: In a small bowl, whisk together the lime juice, honey, lime zest, salt, and pepper. In a thin stream, add the olive oil, whisking constantly to emulsify. Set aside.
  3. Prepare the scallops: In a large bowl, combine the chili powder, dried thyme, paprika, salt, pepper, allspice, cloves, and nutmeg. Thoroughly pat dry the scallops, add them to the spice mixture, and toss to coat. (Note: Excessive moisture on the scallops will cause them to steam rather than sear.)
  4. Heat the canola oil in a large skillet over medium-high heat. Add the scallops, in two batches if necessary, and sauté on both sides for about 2 to 3 minutes per side, or until cooked through (the spice mixture will blacken a little).
  5. Line a platter with the mixed greens. Add half of the dressing to the mango kiwi salad, and toss well. Pile the mango kiwi salad on top of the greens. Top with the cooked scallops, and drizzle the remaining dressing on top. Garnish with almonds.
 
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