-Under 200 Calories
Pan cooked Scallops with Spicy Papaya Salsa
A nice quick slimming helpful dinner, ready in minutes, the easy to make spicy salsa compliment the scallops so well.
Ingredients: Serves two
1 small papaya or 35g of mango, peeled, seeded & chopped
½ pepper – any colour, chopped
¼ small red onion, chopped (optional)
1 tablespoon fresh lime juice
1 tablespoon chopped fresh coriander, about a small handful from the bunch
½ teaspoon minced red jalapeño peppers
1 tablespoon plain flour
4- 6 raw king scallops, can be fresh or defrosted frozen
Pinch of ground sea salt
Pinch of freshly ground black pepper
1 tablespoon vegetable or olive oil
For the papaya salsa combine the papaya, red pepper, lime juice, coriander and jalapeño pepper.
Lightly toss the scallops in seasoned flour, in a lightly oiled frying pan or griddle cook the scallops until golden brown on either side, about 2 minutes over a medium heat until golden, do not overdo them they should be cooked, but tender.
Spoon the papaya salsa over the scallops and serve on a generous bed of rocket with a spoonful of plain rice.