Name: Coconut Basmati Rice with Seared Scallops
Prep time: 20 min
Total time: 40 min
Ingredients: 1 pound fresh or frozen sea scallops; 0.5 teaspoon salt, divided; 0.125 teaspoon ground pepper plus 1/4 teaspoon, divided; 0.5 cup chopped onion (1 medium); 2 teaspoons olive oil plus 1 tablespoon, divided; 0.5 cup uncooked basmati rice; 0.75 cup unsweetened light coconut milk; 0.25 cup reduced-sodium chicken broth; 0.25 cup water; 1 medium mango, seeded, peeled, and coarsely chopped; 0.25 cup chopped fresh basil; 4 Fresh basil leaves

Coconut Basmati Rice with Seared Scallops

4.7

(3)

3 Reviews

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.

EatingWell Test Kitchen

Updated on January 31, 2023

Prep Time:

20 mins

Additional Time:

20 mins

Total Time:

40 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Egg Free Gluten-Free High-Protein Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

1 pound fresh or frozen sea scallops
½ teaspoon salt, divided
⅛ 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

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.
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.
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.