Seared Scallops with Caramelized Pineapple Relish

Name: Seared Scallops with Caramelized Pineapple Relish
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: American
Ingredients: 3 teaspoons olive oil; Half onion, chopped; Two garlic cloves minced; 1/2 pineapple, peeled, cored, and diced; 1 red bell pepper, seeded and diced; 2 tablespoons chopped fresh cilantro; 3/4 teaspoon salt; 1/4 teaspoon ground pepper; 1 1/2 pounds sea scallops

3 steps

Prep:15minCook:20min

Serving size is 6 scallops and 1/3 cup relish. 3 WW points. Tip: Small cracks and ridges on the surface of scallops can hold sand and grit, so it's a good idea to give scallops a rinse under cold running water. Pat them dry with paper towels before cooking. PS. Half pineapple should come out to be about 2 cups and 1 1/2 pounds of scallops is about 24 of them.

Updated at: Sun, 10 Dec 2023 01:01:24 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories191.6 kcal (10%)

Total Fat4.6 g (7%)

Carbs16.2 g (6%)

Sugars7.2 g (8%)

Protein21.3 g (43%)

Sodium1105.4 mg (55%)

Fiber1.6 g (6%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

3 teaspoonsolive oil

0.5onion

chopped

2garlic cloves

minced

0.5pineapple

peeled, cored, and diced

1red bell pepper

seeded and diced

2 tablespoonsfresh cilantro

chopped

¾ teaspoonsalt

¼ teaspoonground pepper

1.5 poundssea scallops

Instructions

Step 1

Do you make the relish, heat 1 1/2 teaspoons of the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic; cook, stirring occasionally, until the onion softens, 2-3 minutes. Add the pineapple and cook until the pineapple starts to brown, about 7 minutes.

Step 2

Stir in the bell pepper and cook until softened, 2-3 minutes. Remove from the heat and stir in the cilantro, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Transfer to a bowl and set aside.

Step 3

Wipe out the skillet, return it to medium-high heat, and add the remaining 1 1/2 teaspoons oil. Sprinkle the scallops with the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper. Add the scallops to the skillet and cook, turning once, until lightly browned and opaque in the center, 4-5 minutes. Serve with the relish.