Caribbean Scallop Salad with Pineapple and Avocado

Caribbean Scallop Salad with Pineapple and Avocado

Quick and easy tropical salad.
Health Rating
Prep Cook Ready in Servings
10 min 15 min 25 min 4

Ingredients


12 large Scallop, raw
2 tsp Fish Rub (divided)
5 slice (2cm x 9cm dia) Pineapple
4 cup Gourmet lettuce mix
2 cup shredded or chopped Iceberg lettuce
1/2 avocado(s) Avocado (peeled, sliced)
2 tbsp Lime juice (fresh)
2 tbsp Olive oil
1 pinch Salt and pepper (to taste)

Instructions


1. Prepare grill to high heat or skillet on medium-high heat.

 

2. Pat scallops dry with a paper towel. Sprinkle fish rub evenly over scallops. Place scallops on grill rack; grill 3 minutes on each side or until done. Remove scallops. Add pineapple to grill rack; grill 2 minutes on each side. Remove pineapple from grill; chop pineapple. Alternatively, pan sear scallops with a drizzle of avocado oil and pan-fry the pineapple. 

 

3. Combine lettuce mix, iceberg, pineapple, and avocado in a large bowl.

 

4. Combine lime juice, olive oil, plus salt and pepper to taste. Add dressing to salad, and toss well. Divide salad into bowls. Arrange 3-4 scallops over each salad. Enjoy!

Nutrition Facts

Per Portion

Calories 221
Calories from fat 100
Calories from saturated fat 14.3
Total Fat 11.1 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 7.5 g
Cholesterol 10.8 mg
Sodium 623 mg
Potassium 602 mg
Total Carbohydrate 22.3 g
Dietary Fiber 4.8 g
Sugars 12.7 g
Protein 8.0 g

Dietary servings

Per Portion


Fruit 1.4
Meat 0.5
Vegetables 1.7

Energy sources


Pygal40%463.6742216604999168.5673094538309745%316.4687892582827255.5297262647990214%341.41906667839413116.1864600209215240%45%14%CarbohydratesFatProtein

Notes:

Quick Tips:

Safety

Cooking time will vary depending on the size and thickness of the filets.

Never eat seafood that is raw, or not cooked through. Internal temperature of fish should be 158F or 70C degrees and for shellfish 165F or 74C degrees.


Nutritional Highlights:

Avocado

Loaded with potassium and heart-healthy monounsaturated fats as well as fiber, folate and vitamin C. Avocados help in the absorption of fat soluble vitamins A, D, E and K.

Scallops

High in selenium, zinc, potassium, iron and magnesium, scallops are wonderful for the nervous system and heart health.

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada