Panko Crusted Scallops and Avocado Salad Recipe

Looking for an easy Panko Crusted Scallops and Avocado Salad recipe? Learn how to make Panko Crusted Scallops and Avocado Salad using healthy ingredients.


Submitted by miamedic911

Makes 3 servings



Scrumptious and very good for you meal. Healthy calories and carbs. Don't forget to divide by the number of servings to get Nutritional values

Recipe Ingredients for Panko Crusted Scallops and Avocado Salad

1 lb Sea Scallops
2 tbsp Olive Oil
1/4 cup Lemon juice
1 tsp salt
1 tsp pepper, black
1/2 cup Bread crumbs, Panko
1/2 cup Pineapple
1/2 Guava
1/4 cup Mango
1 Avocado
1/2 cup Cilantro
1/4 cup Mint
2 tbsp Vinegar, Rice Wine
2 Red Potatoes
2 Potatoes, Sweet
1 Zucchini
1 squash

Recipe Directions for Panko Crusted Scallops and Avocado Salad

  1. Sprinkle scallops with salt, pepper and lemon juice let stand in refrigerator

  2. Prepare salad & let chill in refrigerator(don't add avocado until ready to serve)

  3. Chop up and mix tropical fruit, cilantro and mint. Add salt, pepper & Chili powder then rice vinegar.

  4. Nuke red potatoes and sweet potatoes for about 6 minutes until nearly done. Slice all potatoes 1/2 inch thick, set aside.

  5. Fire up grill for vegies(squash and potatoes)

  6. Marinate vegies in Olive oil, salt, pepper & lemon juice throw on the grill. 5 minutes each side, look for sear mark on each side. or until preferred doneness.

  7. In fry pan, add oil and let heat up(crackles w/ h20)

  8. Dip scallops in Panko bread crumbs and pan sear. 3 minutes each side or until preferred doneness. Medium to medium rare has the same feel as if to touch the inside of your palm, between thumb and wrist.

  9. Plate and serve...

Categories

Seafood, Main Dish, Caribbean, Mexican, Spanish, Barbecue, Broil, Chill, Fry, Grill, Marinade, Microwave

Nutrition Facts
Serving Size 757.7g
Amount Per Serving
Calories
655
Calories from Fat
195
% Daily Value*
Total Fat
21.7g
33%
Saturated Fat
3.1g
15%
Trans Fat
0.0g
Cholesterol
50mg
17%
Sodium
1190mg
50%
Potassium
2600mg
74%
Total Carbohydrates
82.4g
27%
Dietary Fiber
14.8g
59%
Sugars
13.3g
Protein
36.5g
Vitamin A 23% Vitamin C 235%
Calcium 15% Iron 29%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in potassium
  • Very high in vitamin C
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