Pan Seared Scallops with Southwestern Rice Salad

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

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INGREDIENTS

3 cups Brown rice ; cooked
1 Lime
2 tsp Olive oil ; divided
1 tsp Chili powder ; divided
1/2 tsp Salt ; divided
1 can Black beans ; rinsed and drained
1 can Corn ; drained
1 cup grape tomatoes ; halved
1/2 cup Scallions ; chopped
2 Tbsp Fresh Cilantro ; chopped
1 lb dry scallops ; about 16

Servings

INSTRUCTIONS

Step 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.

Step 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.

Step 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 arenï¿½t 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.

Nutrition Facts

Per Serving: 420 calories; fat 5g; saturated fat 1g; mono fat 2g; poly fat 2g; protein 29g; carbohydrates 63g; fiber 8g; cholesterol 40mg; sodium 790mg.

NOTES

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Pan Seared Scallops with Southwestern Rice Salad

3 cups Brown rice cooked
1  Lime 
2 tsp Olive oil divided
1 tsp Chili powder divided
1/2 tsp Salt divided
1 can Black beans rinsed and drained
1 can Corn drained
1 cup grape tomatoes halved
1/2 cup Scallions chopped
2 Tbsp Fresh Cilantro chopped
1 lb dry scallops about 16

Step 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.

Step 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.

Step 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 arenï¿½t 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.

Nutrition Facts
Per Serving: 420 calories; fat 5g; saturated fat 1g; mono fat 2g; poly fat 2g; protein 29g; carbohydrates 63g; fiber 8g; cholesterol 40mg; sodium 790mg.

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Nutrition

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Serving Size: 1 Serving (412g)
Recipe Makes: 4 Servings

Calories: 638
Calories from Fat: 46 (7%)

Amt Per Serving		% DV

	Total Fat 5.2g	7 %
	Saturated Fat 1g	5 %
	Monounsaturated Fat 1.9g
	Polyunsanturated Fat 1.8g
Cholesterol 0mg		0 %
Sodium 17.6mg		1 %
Potassium 825.7mg		22 %
Total Carbohydrate 131.6g		39 %
	Dietary Fiber 12.6g	50 %
	Sugars, other 119g
Protein 17.9g		26 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

About Our Nutrition Facts

Calories per serving: 638

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