https://www.healthcentral.com/recipe/seared-scallops-with-avocado-citrus-salsa
Ulcerative ColitisUC and DietUC Cooking ClubScallops

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.

Fruits like avocado and orange are low in roughage and easier to digest when UC symptoms are flaring up. They’re also rich in vitamin C, which can enhance iron absorption (especially important if your UC is contributing to anemia). Get the scoop on how we developed our UC Cooking Club recipes!

Serving Size

Servings

4
Prep and Cook Time

Total Time

30 min

Ingredients

  • 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

Directions

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.

More UC Dinner Recipes

Spaghetti Squash Lasagna Boats With Almond Ricotta

Spaghetti Squash Lasagna Boats With Almond Ricotta

Low-FODMAP with an Italian twist? Your UC belly will be happy, happy!

Sheet Pan Salmon Romesco With Green Beans and Crushed Potatoes

Sheet-Pan Salmon Romesco With Green Beans and Crushed Potatoes

This easy-to-digest meal takes just 15 minutes to prep.

Sesame-Seared Tuna Steaks With Soba Noodles

Sesame-Seared Tuna Steaks With Soba Noodles

Swap in inflammation-fighting seafood steaks for beef a couple times a week.

Red Curry Chicken and Rice

Red Curry Chicken and Rice

Mild spices and white rice satisfy and soothe.

Moroccan Quinoa-Stuffed Eggplant With Pine-Nut Parmesan

Moroccan Quinoa-Stuffed Eggplant With Pine-Nut Parmesan

Don't let eggplant's mild flavor fool you. This vegetable is packed with vitamins and minerals—and it's filling enough for a Meatless Monday.

Chili Shrimp Tacos With Avocado-Tomatillo Sauce

Chili Shrimp Tacos With Avocado-Tomatillo Sauce

Give Taco Tuesday a zesty seafood twist!

Chicken Piccata Pasta

Chicken Piccata Pasta

This dinner is perfect for a special occasion and fast enough to whip up on a weeknight.

Balsamic-Roasted Salmon With Artichoke Gremolata

Balsamic-Roasted Salmon With Artichoke Gremolata

This dish is restaurant-worthy, a cinch to make, and packed with UC remission-friendly ingredients.