Seared Caribbean Scallops with Black Bean Salsa

By edvel54

Ingredients
  • 1 tsp Caribbean jerk seasoning

  • 12 sea scallops (1 oz each), preferably dry caught

  • 2 Tbsp canola oil

  • 1 can (14½ oz) no-salt-added black beans, rinsed and drained

  • 1 medium tomato, chopped

  • ¾ c chopped red bell pepper (about 1 medium)

  • ½ medium red onion, finely chopped

  • 1 small jalapeño pepper, finely chopped (wear plastic gloves when handling)

  • 1 c cubed mango

  • ¼ tsp ground cumin

  • 1 Tbsp chopped cilantro

  • 2 Tbsp lime juice

  • 4 lime wedges

  • 1/8 tsp salt

  • freshly ground black pepper

Directions
  1. Place the scallops on a work surface. Pat dry. Dust with the jerk seasoning and toss to coat evenly. Set aside.

  2. In a medium bowl, combine the beans, tomato, bell pepper, onion, jalapeño pepper, mango, cumin, cilantro, lime juice, 1 Tbsp of the canola oil, and salt and pepper to taste. Mix well to combine. Let stand to blend flavors.

  3. Meanwhile, heat a skillet over medium-high heat. Add the remaining 1 Tbsp of canola oil and heat for 1 minute. Add the scallops to the skillet. Cook for 1 to 2 minutes on each side, 2 to 4 minutes total, until well browned all over and opaque in the center. Remove to a plate.

  4. Spoon the salsa onto 4 dinner plates. Top with the scallops. Place a lime wedge on each plate.


Nutritional Facts

Servings
4
Calories
283.5
Carbohydrates
36g
Fat
8.1g
Saturated fat
0.6g
Cholesterol
28.1mg
Sodium
427.1 mg
Protein
21.5g
Potassium
723.2 mg
Calcium
58mg
Fiber
5g
Omega-3(g)
0.75
Vitamin D(IU)
0

fish and seafood high fiber

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