Seared Scallops w/ Coconut Rice – Low FODMAP
Tantalize your taste buds with this healthy and delicious tropical-inspired low FODMAP recipe for Seared Scallops with coconut rice, juicy pineapple, and fresh ginger. Yum!
Having just returned from an amazing Caribbean vacation to St. Lucia with my family, I couldn’t resist whipping up this tropical-inspired recipe for Seared Scallops with Coconut Rice.
Thank you to Julie O’Hara, a former low-FODMAP food blogger, for providing me with this recipe to share with you!
The flavors in this dish come together deliciously, and, not to boast, I discovered that I am a pro at searing scallops. #nomodestyhere
Low FODMAP Seared Scallops w/ Coconut Rice
Tantalize your tastebuds with this healthy and delicious tropical inspired low FODMAP recipe for Seared Scallops with coconut rice, juicy pineapple, and fresh ginger. Yum!
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Servings: 4
Ingredients
- 1 cup Black Japonica rice*
- 1 1/4 cups water
- 1 cup coconut milk
- Salt and freshly ground black pepper to taste
- 2 teaspoons plus 1 tablespoon neutral oil, divided
- 1 large red bell pepper, sliced into 3-inch pieces
- 8- oz can pineapple chunks, drained and patted dry
- 1 tablespoon chopped fresh ginger, 1-inch piece
- 1/2 packed cup cilantro leaves, some thin stems are okay, chopped
- 1 tablespoon butter
- 12-16 sea scallops 9about 1 1/4 pounds)
- Lime wedges for serving
Instructions
- Add rice, water, coconut milk, and 1/2 tsp salt to a medium saucepan. Cover with a lid but leave it slightly askew so steam can escape (This prevents the coconut milk from bubbling up, which tends to happen.) Bring to a boil on high heat. Immediately reduce heat to lowest setting and shift the lid to cover the pan completely. Simmer until liquid is absorbed and rice is just tenter, about 45 minutes. Remove from heat and rest for 10 minutes with the lid on.
- Heat 2 teaspoons of the oil in a large skillet on medium heat. Add bell peppers, season with salt and pepper, and cook tender, about 5 minutes. Add pineapples and ginger, and cook, stirring occasionally, until pineapples are lightly browned and ginger is fragrant, 4 to 5 minutes. Add rice and stir gently until heated through. Remove from heat and stir in about 2/3 of the cilantro.
- Meanwhile, rinse the scallops thoroughly under cold water to remove any grit (you won’t see it, but scallops can be sandy, so rinse to be on the safe side). Pull of the small muscle, which may still be attached to the sides of the scallops. Thoroughly dry the scallops with a paper towel (if they’re wet, they won’t brown as well). Season both sides with salt and black pepper.
- Heat half the butter and half the oil in a large, heavy skillet on medium-high heat (avoid nonstick skillets because you won’t get that deeply browned “sear” on the scallops). Add half the scallops to avoid crowding the pan and cook until deep golden brown and opaque in the center, 3 to 5 minutes per side. Transfer to a plate and cover with foil to keep warm. Repeat with remaining butter, oil, and scallops. Serve over rice with lime wedges, and garnish with remaining cilantro.
Notes
1.Black Japonica (or Forbidden) Rice is a delicious variety of rice, rich in antioxidants, and higher in fiber than white or brown rice. If you can’t find it in the grocery store, feel free to substitute your favorite variety of rice.2. This recipe is very versatile: Not a fan of scallops? Sub in chicken tenders or shrimp. Following a vegetarian diet? Skip the scallops and add in macadamia nuts or scrambled eggs for protein. Or, both! Vegan? Sub the scallops for crispy pan fried firm tofu. On a Paleo or Grain Free diet? Sub the Forbidden Rice for Cauliflower Rice. Yum!
Nutrition
Calories: 284kcal | Carbohydrates: 25g | Protein: 8g | Fat: 18g | Saturated Fat: 13g | Cholesterol: 18mg | Sodium: 217mg | Potassium: 371mg | Fiber: 2g | Sugar: 10g | Vitamin A: 1047IU | Vitamin C: 44mg | Calcium: 27mg | Iron: 3mg
Did you make this recipe?I’d love a 5-star rating and review if you liked this recipe! If not, I’d love your comments, questions, and suggestions to make it better. Your feedback is much appreciated so I can understand how I can serve you best. Thank you!
