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!
I’m so excited to share this fresh and flavorful recipe for Seared Scallops with Coconut Rice from my fellow low FODMAP food blogger friend, Julie O’Hara of Calm Belly Kitchen.
Julie recently published her first cookbook geared specifically towards IBS and the low FODMAP diet. If you’re following a low FODMAP diet for IBS, you’ll definitely want to check out the Calm Belly Kitchen Cookbook: Crave-Worthy Low-FODMAP Recipes for Everyday.
In it you will find 50+ Low FODMAP Recipes for digestive health…
√ 10 Low FODMAP breakfast recipes
√ 7 Low FODMAP lunch recipes
√ 31 low FODMAP dinner recipes {the most frequently requested recipe category from my IBS clients}
√ Oh, and then there’s dessert 🙂
What I like most about the Calm Belly Kitchen Cookbook is that…
- The majority of the recipes are fairly simple to make.
- Most recipes feature easy to find ingredients.
- The focus is on whole foods and natural ingredients including fruits and vegetables, grains, meats, and seafoods.
- Substitutions and creativity are encouraged!
I can’t wait to try so many of the recipes in the Calm Belly Kitchen Cookbook including…
- Orange-Marinated Chicken Kabobs w/ Arugula Salad
- Chicken Tortilla Casserole w/ Restaurant-Style Salsa
- Shredded Pork Tacos w/ Lentils
- One-Pan Cheesy Mexican Rice w/ Ground Beef
- Thai Beef Salad w/ Lime Vinaigrette & Thai Beef Spring Rolls w/ Peanut Dipping Sauce
- Salmon Kale Caesar Salad
- And, more!
But, having just returned from an Ah-mazzzzing Caribbean vacation to St. Lucia with my family {photos and recap to come soon!}, I couldn’t resist whipping up this tropical inspired recipe for Seared Scallops with Coconut Rice.
The flavors in this dish really come together deliciously, and, not to boast, but I discovered that I am a pro at searing scallops. #nomodestyhere
I also realized that I’ve never shared a recipe for seared scallops with you before, let alone many seafood recipes at all. In fact the only seafood recipes I have on the blog are: this recipe for Halibut Ceviche with Summer Sweet Corn and Cherry Tomatoes, this recipe for Sticky Sesame Salmon, this recipe for Quinoa Cakes with Smoked Salmon and Lime Mayo, and this recipe for Quick and Easy Asian Pan Seared Salmon for One. Shame on me. 😥
Hint, hint, if you haven’t tried these recipes before, you really should. They are all SO good!
Seared Scallops with Coconut Rice {Low FODMAP, Gluten-Free}
Seared Scallops w/ Coconut Rice + The Calm Belly Cookbook for IBS
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
Nutrition
[Tweet “Fresh, healthy, delicious! Low #FODMAP Seared Scallops with Coconut Rice #IBS #DigestiveHealth “]
*Click here to learn more about The Calm Belly Kitchen Cookbook and to buy the book!*
Disclosure: I was given a free copy of The Calm belly Kitchen Cookbook to review. I was not compensated to write this post. I always enjoy sharing my favorite finds with you!
Let’s chat!
- Are you following a Low FODMAP diet? If so, what are you’re biggest challenges, if any, following it? Has it helped you with your IBS? What low FODMAP recipes are you interested in the most?
- Do you eat scallops? What’s your favorite way to prepare them? Are you a pro at searing scallops too?
- How’s your Summer been so far? Have you gone on any trips, or do you have any trips planned???
Does your diet need a DELICIOUS re-boot? Click here to learn more about my nutrition coaching services and healthy cooking classes!
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Hi There! I’m EA, a registered dietitian nutritionist (RDN) in sunny San Diego. I create easy, DELICIOUS gluten free recipes & low FODMAP recipes for a wide variety of diets. Learn more about my nutrition philosophy and my nutrition coaching for digestive health, autoimmune disease, wellness nutrition, & vibrant aging. Sign up for my newsletter, or get in touch~I’d love to connect with you!
I am in love with both black rice AND scallops! Will be making this gorgeous dish soon.
Hi Mona! Me too 🙂 I hope you enjoy this recipe as much as I do. Cheers!
I’ve never tried cooking scallops and I know my hubby would love them. I can’t wait to give this dish a try.
I hope you give the recipe a try Kristi! Have a wonderful week!
Oh how I love scallops! This recipe looks divine 🙂
Thanks so much Karman! I’m excited to start eating more scallops now that I know how to cook them 🙂
I have found a lot of relief with the low FODMAP diet and really love playing around with recipes in that genre! I’ve never tried this kind of rice before and I am a seafood fiend!! I must give this recipe a try 🙂
So happy to hear you’ve found relief with the low FODMAP diet Tara-that’s great news! I hope you enjoy the recipe as much as I do 🙂 Cheers!
Scallops are my all time favorite food and this recipe looks TO DIE FOR!! Can’t wait to try it!
So glad you are a scallop lover too Emily! I think you will really love this recipe 🙂 Enjoy!!
This looks so delicious and I love that you used scallops! Beautiful!
Thanks so much Sara! After making this recipe-and learning how to sear scallops-I know we’ll be eating a lot more of them at our house 🙂 Cheers!