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Pan Seared Scallops with Plantains
Pan Seared Scallops with Plantains
Prep Time
20 mins
Cook Time
15 mins
 
This scallop recipe that I pan seared the scallops with plantains is full of flavor, It is gluten-free and has plenty of scallops, tomatoes, mangos with fried plantains which are so easy to make.
Course: Appetizer
Cuisine: American
Servings: 4
Calories: 281 kcal
Ingredients
Scallops
  • 1 pound scallops
  • ¼ white wine
  • 2 bay leaf
  • ½ tsp ghee or butter
  • Salt & Pepper
Plantains
  • 2 plantains
  • ½ vegetable oil or ghee
Mango Salsa
  • 1 mango
  • 6 cherry tomatoes
  • ½ jalapeno pepper sliced
  • 1 tsp cumin
  • 2 lime juiced
  • Salt & Pepper
Instructions
Mango Salsa
  1. Slice the mango into cubes, crisscross and cut into cubes, place in bowl.
  2. Slice your tomato and jalapeno in place in bowl.
  3. Add spices and lime juice and mix all together and set aside until it's time to top on the scallops.
Plantains
  1. Fry one side and when lightly brown flip to the other side, should not take more than a minute.
  2. Remove and flatten with a flat wooden spoon.
  3. Return to the pan, return to the fry the plantains until it is crispy.
  4. Remove the plantains and place on a plate with a paper towel underneath to drain the oil.
Scallops
  1. Place the scallops in a bowl and pour the wine and mix with salt and pepper.
  2. Add bay leafs and lemon juice, let sit for 15 minutes.
  3. Once I'm ready to cook the scallops, I drain them well, and heat a separate pan from the plantains. I add a little ghee and let it get hot, sear one side and flip to the other side until gold color. If the pan gets too hot I will lower the heat down to medium.
Assemble
  1. Now I can start layering my plantains, 1. the plantain, 2. top the plantain with the scallop 3. spoon with the mango salsa on top 4. Eat and Enjoy!
Recipe Notes

I usually make my sauce first and have it ready once I'm done cooking the plantains and seared scallops.

Nutrition Facts
Pan Seared Scallops with Plantains
Amount Per Serving
Calories 281 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Cholesterol 29mg10%
Sodium 455mg20%
Potassium 898mg26%
Carbohydrates 46g15%
Fiber 4g17%
Sugar 22g24%
Protein 16g32%
Vitamin A 1729IU35%
Vitamin C 53mg64%
Calcium 38mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.