Low-FODMAP RecipesScallops

Seared Scallops With Avocado-Citrus Salsa

Brighten up simple scallops with a fresh low-FODMAP topper.

Seared Scallops With Avocado-Citrus Salsa
Jamie Vespa, R.D.
Serving Size


Prep and Cook Time

Total Time

30 min


  • ¾ cup dry quinoa, rinsed
  • 2 cups lower-sodium vegetable broth
  • 2 Tbsp. extra-virgin olive oil
  • 1 lb. sea scallops, patted dry
  • ¾ tsp. kosher salt, divided
  • ½ tsp. black pepper, divided
  • 1 cup diced avocado (from 1 avocado)
  • ¾ cup peeled and diced orange segments
  • ¼ cup finely chopped red bell pepper
  • 1 tsp. orange zest, plus 2 Tbsp. fresh orange juice
  • 2 Tbsp. chopped fresh parsley

Nutrition Information

Per serving: 351 calories; 15g fat; 2g saturated fat; 27mg cholesterol; 880mg sodium; 35g carbohydrate; 7g fiber; 19g protein; 6g sugar; 58mg calcium; 3mg iron; 704mg potassium


Step 1Combine quinoa and broth in a small saucepan and bring to a boil. Reduce heat to low, cover, and cook until most of the broth is absorbed, about 15 minutes. Fluff quinoa with a fork and cover to keep warm.

Step 2Meanwhile, heat 1 Tbsp. oil in a large skillet over medium-high. Sprinkle scallops with ½ tsp. salt and ¼ tsp. black pepper. Add scallops to pan; cook 2 minutes. Turn and cook 2 more minutes or until desired degree of doneness. Remove scallops from pan; keep warm.

Step 3Combine avocado, orange segments, bell pepper, orange zest and juice, remaining 1 Tbsp. oil, ¼ tsp. salt, and ¼ tsp. black pepper in a bowl; gently toss to combine.

Step 4Divide quinoa and scallops evenly between each of four plates. Top with Avocado-Citrus Salsa, and garnish with fresh parsley.

Jamie Vespa, R.D.

Jamie Vespa, R.D.

Jamie is a registered dietitian, nutrition and food journalist, and digital influencer who operates the health-centric food blog and social media accounts, Dishing Out Health. She's the former Assistant Nutrition Editor at Cooking Light magazine. Prior to that, Jamie worked as a Clinical Nutrition Specialist with a focus on counseling organ-transplant recipients at a hospital in Tampa. She completed both her undergraduate dietetics degree and graduate clinical nutrition degree at Florida State University. Jamie lives in Denver.

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