Panko Crusted Scallops and Avocado SaladSubmitted by miamedic911
Makes 3 servings
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Scrumptious and very good for you meal. Healthy calories and carbs. Don't forget to divide by the number of servings to get Nutritional values
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Ingredients
| 1 |
lb Sea Scallops |
| 2 |
tbsp Olive Oil |
| 1/4 |
cup Lemon juice |
| 1 |
tsp salt |
| 1 |
tsp pepper, black |
| 1/2 |
cup Bread crumbs, Panko |
| 1/2 |
cup Pineapple |
| 1/2 |
Guava |
| 1/4 |
cup Mango |
| 1 |
Avocado |
| 1/2 |
cup Cilantro |
| 1/4 |
cup Mint |
| 2 |
tbsp Vinegar, Rice Wine |
| 2 |
Red Potatoes |
| 2 |
Potatoes, Sweet |
| 1 |
Zucchini |
| 1 |
squash |
Directions
- Sprinkle scallops with salt, pepper and lemon juice let stand in refrigerator
- Prepare salad & let chill in refrigerator(don't add avocado until ready to serve)
- Chop up and mix tropical fruit, cilantro and mint. Add salt, pepper & Chili powder then rice vinegar.
- Nuke red potatoes and sweet potatoes for about 6 minutes until nearly done. Slice all potatoes 1/2 inch thick, set aside.
- Fire up grill for vegies(squash and potatoes)
- Marinate vegies in Olive oil, salt, pepper & lemon juice throw on the grill. 5 minutes each side, look for sear mark on each side. or until preferred doneness.
- In fry pan, add oil and let heat up(crackles w/ h20)
- Dip scallops in Panko bread crumbs and pan sear. 3 minutes each side or until preferred doneness. Medium to medium rare has the same feel as if to touch the inside of your palm, between thumb and wrist.
- Plate and serve...
Categories
Seafood, Main Dish, Caribbean, Mexican, Spanish, Barbecue, Broil, Chill, Fry, Grill, Marinade, Microwave
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Serving Size 757.7g |
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Amount Per Serving |
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Total Carbohydrates 82.4g 27%
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| Vitamin A 23% |
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Vitamin C 236% |
| Calcium 15% |
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Iron 29% |
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* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation.
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Legend
Calorie Breakdown (?)
Daily Values (?)
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Nutritional Analysis
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