Curry Scallops & Cilantro Rice

March/April 2012

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This recipe pairs curry-coated scallops and brown rice seasoned with cilantro, scallions and lemon. For this recipe you’ll need 3 cups cooked brown rice. Serve with roasted carrots tossed with cumin and coriander.

Curry Scallops & Cilantro Rice

Makes: 4 servings, about 3 scallops & 3/4 cup rice each

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  • 1 pound dry sea scallops
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon butter
  • 3 cups cooked instant or quick-cooking brown rice
  • 1/2 cup chopped fresh cilantro
  • 3-4 scallions, thinly sliced
  • Juice of 1 lemon


  1. Pat scallops dry and sprinkle both sides with curry powder, 1/4 teaspoon salt and pepper. Heat butter in a large nonstick skillet over medium heat until beginning to sizzle. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Remove to a plate.
  2. Add cooked rice, cilantro, scallions, lemon juice and the remaining 1/4 teaspoon salt to the pan. Cook, stirring, until heated through, about 1 minute. Serve the scallops with the rice.


Per serving: 305 calories; 5 g fat (2 g sat, 1 g mono); 35 mg cholesterol; 44 g carbohydrates; 0 g added sugars; 19 g protein; 3 g fiber; 750 mg sodium; 342 mg potassium.

Nutrition Bonus: Vitamin C (15% daily value)

Carbohydrate Servings: 3

Exchanges: 2 1/2 starch, 2 lean meat, 1/2 fat

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