Health

Pan-Seared Scallops with Southwestern Rice Salad

scallops-rice-salad Photo: Jim Bathie

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)

Preparation


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.



    For an extra metabolism boost, feel free to add a kick of hot sauce, cayenne, jalapenos, or chilies to this dish.
  • Yield: 4 servings

Nutritional Information

Calories per serving: 420
Fat per serving: 5g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 2g
Protein per serving: 29g
Carbohydrate per serving: 63g
Fiber per serving: 8g
Cholesterol per serving: 40mg
Sodium per serving: 790mg
Rs per serving: 3g

Good to Know

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

The CarbLovers Diet