Pan-Fried Scallops with a Hot Tomato, Pineapple and Spring Onion Salsa

Seared scallops served over rocket with a warm, zesty salsa of pineapple, tomato, spring onions, and chili flakes.

Quick Seafood Dairy Free Gluten Free Scallops Low Carb

Estimated Nutrition

Calories

325.5

kcal / serving

325.5 kcal total

Carbs

28.4g

per serving

28.4 g total

Fat

15.8g

per serving

15.8 g total

Protein

18.2g

per serving

18.2 g total

Cook Time

minutes

Serves

person

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Fruits

0.5

piece

Pineapple

baby variety, peeled and chopped

NutsSeeds

pinch

Salt

for seasoning

pinch

Black Pepper

freshly ground, for seasoning

pinch

Chilli Flakes

OilsFats

Olive Oil

1 tbsp

Seafood

120

Scallops

4 pieces

Vegetables

piece

Tomato

vine variety, chopped

piece

Spring Onions

chopped

Rocket

handful leafy greens

Method

Season scallops with salt and pepper and drizzle with olive oil.

Heat a frying pan until smoking and sear scallops for 60 seconds per side until golden.

Remove scallops from the pan and keep warm.

Add pineapple, tomato, spring onions, and chili flakes to the same pan.

Heat the salsa ingredients for 2 minutes until warmed through.

Place rocket on a plate, top with scallops, and spoon over the salsa.