- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 222.5
- Total Fat: 1.1 g
- Cholesterol: 30.0 mg
- Sodium: 148.0 mg
- Total Carbs: 37.8 g
- Dietary Fiber: 2.2 g
- Protein: 16.5 g
Scallops & Mango with Balsamic VinaigretteSubmitted by: ADREAMA
IntroductionI love this dish, a litle sweet, a little sour and just tastes of summer! Could easily be served as lunch, entree or main course. I first tried it years ago, from a low fat cookbook by Garth Hokianga and always remembered it. I love this dish, a litle sweet, a little sour and just tastes of summer! Could easily be served as lunch, entree or main course. I first tried it years ago, from a low fat cookbook by Garth Hokianga and always remembered it.
1 tsp of vegetable oil (OPTIONAL - not included in the nutritional info as I tend to leave it out)
2 large mangoes, peeled, pitted and sliced
1 tsp of fresh ginger, minced or finely chopped
fresh scallops (enought for 2 servings - qty depends on size)
salt (OPTIONAL as above - personally I leave it out)
1 shallot, peeled and minced (or substitute with a small red onion)
2 tbsp of good balsamic vinegar
1 cup of fresh orange juice
juice of 1 lemon.
1. In a small glass bowl mix together the sliced mango and the minced/chopped ginger root - and oil if desired (remember to add that into the food plan as an extra) I personally don't usually add the oil, but sometimes I used a flavour infused oil like a touch of chilli.
2. Heat a large non-stick pan over a medium heat, add the scallops (add salt now if desired and add it into your meal plan). Cook for 2 minutes, Turn the scallops over one at a time, cook for another 30 secs and spoon onto a plate and cover with tin foil to keep warm (but not still cooking)
3. In the pan the scallops were cooked in, add the minced shallots, orange juice and balsamic vinegar. Over the heat, rduce this by half, then pour into a small jug.
4. Now arrange the mango slices on the plates, squeeze lemon juice over the mangoes, spoon on the scallops, and finally pour over the balsamic glaze.
I usually serve bright green steamed veges on the side, like brocolli or green beans.
Number of Servings: 2
Recipe submitted by SparkPeople user ADREAMA.