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Curry Scallops & Cilantro Rice

:  March/April 2012

Your rating: None Average: 4.2 (25 votes)

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 Recipe

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

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low saturated fat | Low cholesterol | Heart healthy | Healthy weight | Diabetes appropriate | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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.

Nutrition

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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Recipe Categories

Type of Dish
Main dish, fish/seafood
Main dish, combination meal
Ethnic/Regional
American
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Total Time
30 minutes or less
Servings
4
Main Ingredient
Shellfish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
One dish meals
Quick (total 30 min. or less)
Publication
March/April 2012
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