Seared Scallops with Warm Fruit Salsa

Photo: Oxmoor House

A hot skillet is key to a deep golden sear on the scallops. Prepare the Warm Fruit Salsa in the same skillet as the scallops for an easy one-pan cleanup. Jasmine rice rounds out the meal.

Yield: 4 servings (serving size: 3 scallops and about 2/3 cup salsa)
Recipe from Cooking Light Fresh Food Fast

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Nutritional Information

Amount per serving
  • Calories: 202
  • Calories from fat: 16%
  • Fat: 4g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 0.8g
  • Protein: 24.9g
  • Carbohydrate: 17.7g
  • Fiber: 2.2g
  • Cholesterol: 47mg
  • Iron: 1mg
  • Sodium: 394mg
  • Calcium: 52mg

Ingredients

  • 12 large sea scallops (about 1 1/4 pounds)
  • Cooking spray
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon salt
  • Warm Fruit Salsa
  • 4 teaspoons sliced green onions

Preparation

  1. 1. Pat scallops dry with paper towels. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle scallops evenly with pepper and salt. Add scallops to pan; cook 3 minutes on each side or until done. Remove scallops from pan; keep warm.
  2. 2. Prepare Warm Fruit Salsa.
  3. 3. Discard any accumulated juices from scallops; top evenly with Warm Fruit Salsa and onions. Serve immediately.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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