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Curry Scallops & Cilantro Rice for Two

:  March/April 2012

Your rating: None Average: 3 (6 votes)

This recipe for two pairs curry-coated scallops and brown rice seasoned with cilantro, scallions and lemon. Serve with roasted carrots tossed with cumin and coriander.


Curry Scallops & Cilantro Rice for Two Recipe

Makes: 2 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

  • 8 ounces (about 6 large) dry sea scallops (see Tip)
  • 1/4 teaspoon curry powder
  • 1/4 teaspoon salt, divided
  • 1/8 teaspoon freshly ground pepper
  • 1/2 tablespoon butter
  • 1 1/2 cups cooked instant or quick-cooking brown rice
  • 1/4 cup chopped fresh cilantro
  • 2 scallions, thinly sliced
  • 2 tablespoons lemon juice

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Preparation

  1. Pat scallops dry and sprinkle both sides with curry powder, 1/8 teaspoon salt and pepper. Heat butter in a medium 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 1/8 teaspoon salt to the pan. Cook, stirring, until heated through, about 1 minute. Serve the scallops with the rice.

Tips & Notes

  • Tip: Be sure to buy “dry” sea scallops. “Wet” scallops, which have been treated with sodium tripolyphosphate (STP), are not only mushy and less flavorful, but will not brown properly. Some scallops have a small white muscle on the side; remove it before cooking.

Nutrition

Per serving: 307 calories; 5 g fat ( 2 g sat , 1 g mono ); 35 mg cholesterol; 45 g carbohydrates; 0 g added sugars; 19 g protein; 3 g fiber; 751 mg sodium; 352 mg potassium.

Nutrition Bonus: Nutrition bonus: Vitamin C (15% daily value)


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Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Cooking for 2
Entertaining, casual
One dish meals
Type of Dish
Main dish, combination meal
Main dish, fish/seafood
Ease of Preparation
Easy
Total Time
30 minutes or less
Ethnic/Regional
American
Servings
2
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Main Ingredient
Shellfish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
Valentine's Day
Publication
March/April 2012
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