Drjanediet.co.uk Pan cooked Scallops with Spicy Papaya Salsa -Under 200 Calories

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-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.


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