ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Pan-Seared Scallops with Southwestern Rice Salad

Jim Bathie
Prep time 20 mins
Cook time 10 mins
Yield

4 servings

For an extra metabolism boost, feel free to add a kick of hot sauce, cayenne, jalapenos, or chilies to this dish.

Ingredients

  • 3 cups cooked brown rice
  • 1 lime
  • 2 teaspoons olive oil, divided
  • 1 teaspoon chili powder, divided
  • 1/2 teaspoon salt, divided
  • 1 can black beans, rinsed and drained
  • 1 can corn, drained
  • 1 cup grape tomatoes, halved
  • 1/2 cup chopped scallions
  • 2 tablespoons chopped fresh cilantro
  • 1 pound dry scallops (about 16)

Nutrition Information

  • calories 420
  • fat 5 g
  • satfat 1 g
  • monofat 2 g
  • polyfat 2 g
  • protein 29 g
  • carbohydrate 63 g
  • fiber 8 g
  • cholesterol 40 mg
  • sodium 790 mg
  • 3 g

How to Make It

  1. Squeeze juice from half the lime into a large bowl; add 1 teaspoon olive oil, 1/2 teaspoon chili powder and 1/4 teaspoon of salt; stir well with a whisk. Add beans, corn, tomatoes, scallions, and cilantro; toss gently to combine. Stir in cooked rice, and toss until thoroughly combined. Cover loosely and keep warm while preparing scallops.

  2. Combine remaining 1 teaspoon olive oil, 1/2 teaspoon chili powder, and 1/4 teaspoon salt in a large bowl. Pat scallops dry with a paper towel, and toss in the oil mixture until thoroughly coated. Squeeze 2 teaspoons juice from remaining lime half and set aside.

  3. Heat a large nonstick skillet over medium-high heat. Place 1 scallop in center of pan. When scallop sizzles, arrange remaining scallops in pan, flat sides down (make sure they aren�t touching or they will steam, not sear properly). Cook 2 to 3 minutes on each side until lightly browned and opaque in the center. Drizzle scallops with lime juice, and toss gently to coat. Divide salad into 4 servings and top with 4 scallops each. Serve immediately.

The CarbLovers Diet