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Nutritional Info
  • 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

View full nutritional breakdown of Scallops & Mango with Balsamic Vinaigrette calories by ingredient
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Scallops & Mango with Balsamic Vinaigrette

Submitted by: ADREAMA

Introduction

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. 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.
Number of Servings: 2

Ingredients

    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.

Directions

These ingredients are for 2 serves. You can easily use half portions if cooking for one person only - or make the full amount of vinaigrette one night, and serve the balance over more scallops or chicken/fish the next night.

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.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe

  • I enjoyed this! I used shrimp because that's what I had. I like the idea of chili oil, I will try that next time. - 3/31/09

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  • My husband and I had this for dinner tonight. We both thought it was delicious (although a little sweet). Next time I might figure out a way to cut down on the sweetness. - 3/21/09

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  • Absolutely DELICIOUS! I Used a tiny bit of chili oil (about 1 tsp) when I seared the Scallops - this offset the sweet with a little heat. I also topped with a bit of chopped cilantro. I paired this with "Sesame Green Beans" by LEDANSER. These two recipes really complimented each other. - 3/16/08

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  • It tastes very good, maybe a little too sweet.
    I think I'd rather try it next time with chicken instead of the scallops, and maybe instead of half on the mango - rice (maybe wild rice). - 2/21/08

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