This fresh and simple dish has it all. The easy coconut basmati rice takes just 40 minutes from start to finish. Seared sea scallops are served on a bed of coconut rice with pieces of fresh mango and chopped basil.



Ingredients

  • 1 pound fresh or frozen sea scallops

  • ½ teaspoon salt, divided

  • teaspoon ground pepper plus 1/4 teaspoon, divided

  • ½ cup chopped onion (1 medium)

  • 2 teaspoons olive oil plus 1 tablespoon, divided

  • ½ cup uncooked basmati rice

  • ¾ cup unsweetened light coconut milk

  • ¼ cup reduced-sodium chicken broth

  • ¼ cup water

  • 1 medium mango, seeded, peeled, and coarsely chopped

  • ¼ cup chopped fresh basil

  • 4 Fresh basil leaves

Directions

  1. Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. Sprinkle scallops with 1/4 teaspoon salt and the 1/8 teaspoon pepper; set aside.


  2. Cook onion in the 2 teaspoons hot oil in a medium saucepan over medium heat 5 to 7 minutes or until tender. Stir in rice. Cook and stir 1 minute more. Stir in coconut milk, broth, the water, the remaining 1/4 teaspoon salt, and the 1/4 teaspoon pepper. Bring to boiling; reduce heat. Simmer, covered, about 20 minutes or until rice is tender and liquid is absorbed. Stir in mango and the chopped basil.


  3. Meanwhile, cook scallops in the remaining 1 tablespoon hot oil in a large nonstick skillet over medium-high heat 2 to 3 minutes or until opaque and golden brown, turning once halfway through cooking time. Serve scallops over rice. If desired, sprinkle with basil leaves.




Nutrition Facts (per serving)

299 Calories
9g Fat
32g Carbs
22g Protein


Nutrition Facts
Servings Per Recipe
4
Calories
299
% Daily Value *
Total Carbohydrate
32g
12%
Dietary Fiber
1g
5%
Total Sugars
9g
Protein
22g
44%
Total Fat
9g
12%
Saturated Fat
3g
16%
Cholesterol
37mg
12%
Vitamin A
758IU
15%
Vitamin C
24mg
27%
Folate
92mcg
23%
Sodium
518mg
23%
Calcium
45mg
3%
Iron
2mg
9%
Magnesium
73mg
17%
Potassium
505mg
11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.


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