Fresh lemongrass adds a lovely, unexpected flavour to simple seared scallops. For the best texture, make sure not to overcook the scallops; once they're opaquae throughout, they're done.
- Prep time 15 minutes
- Total time 15 minutes
- Portion size 4 servings
Ingredients
Method
Peel, core and chop mango; set aside. Sprinkle scallops with salt and pepper. In bowl, stir together lemongrass, 1 tbsp of the oil, the soy sauce and five-spice powder. Add scallops; toss to coat.
In large nonstick skillet, heat remaining oil over medium-high heat; cook scallops, turning once and adding half of the mango during last 2 minutes, until scallops are opaque throughout, about 5 minutes. Scrape into serving dish. Top with remaining mango.
Nutritional facts Per serving: about
- Fibre 1 g
- Sodium 456 mg
- Sugars 8 g
- Protein 17 g
- Calories 189
- Total fat 8 g
- Potassium 436 mg
- Cholesterol 33 mg
- Saturated fat 1 g
- Total carbohydrate 13 g
%RDI
- Iron 6
- Folate 7
- Calcium 4
- Vitamin A 5
- Vitamin C 25
