Seared Scallops with Tropical Salsa
Mild and sweet scallops are paired with a colorful, zesty salsa in this low-calorie dish.
Ingredients
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1 cup finely chopped strawberry papaya or papaya
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1/2 cup seeded and finely chopped cucumber
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1 small tomato, seeded and chopped
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2 tablespoons snipped fresh cilantro
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1 fresh jalapeno pepper, seeded and finely chopped
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4 teaspoons lime juice
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1 teaspoon olive oil
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12 ounces fresh or frozen scallops
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Salt
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Black pepper
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1 clove garlic, minced
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1 teaspoon margarine or butter
Directions
1.
For salsa, in a small bowl stir together the papaya, cucumber, tomato, cilantro, jalapeno pepper, lime juice, and oil. Let stand at room temperature at least 15 minutes to allow flavors to blend.
2.
Meanwhile, thaw scallops, if frozen. Rinse scallops; pat dry. Halve any large scallops. Lightly sprinkle with salt and black pepper.
3.
In a large nonstick skillet cook garlic in hot margarine over medium heat for 30 seconds. Add scallops. Cook and stir for 2 to 3 minutes or until scallops are opaque. Use a slotted spoon to remove scallops; drain on paper towels. Serve the scallops with salsa. Makes 4 servings.
Nutrition information
Calories 116, Total Fat 3 g, Saturated Fat 0 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 0 g, Cholesterol 28 mg, Sodium 151 mg, Carbohydrate 8 g, Total Sugar 3 g, Fiber 1 g, Protein 15 g. Daily Values: Vitamin A 0%, Vitamin C 52%, Calcium 4%, Iron 2%. Exchanges: Fruit .5.
Percent Daily Values are based on a 2,000 calorie diet
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