Seared Caribbean Scallops with Black Bean Salsa - 23g Carbs, 5g Fiber

From: www.prevention. com Sugar-Busting DTOUR Dinners 

Send your taste buds to the exotic Caribbean islands. Fresh mango, 

cilantro, lime, and a touch of jalapeno combine with succulent 

scallops and fiber-rich black beans for a full-flavored DTOUR favorite. 

SERVES: 4

Serving: 1/4 recipe

PREP: 20 min

COOK: 25 min

TOTAL: 45 min

1 tsp Caribbean jerk seasoning

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

2 Tbsp canola oil

1 can (14 1/2oz) no-salt-added black beans, rinsed and drained

1 medium tomato, chopped

3/4 cup chopped red bell pepper (about 1 medium)

1/2 medium red onion, finely chopped

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

1 cup cubed mango

1/4 tsp ground cumin

1 Tbsp chopped cilantro

2 Tbsp lime juice

4 lime wedges

1/8 tsp salt

Freshly ground black pepper

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, 

jalapeno 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.

Serves: 4

Nutrition per Serving: 

222 Calories, 58mg Calcium, 23g Carbs, 5g Fiber, 

Omega-3(g):0. 75

Vitamin D(IU):0

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