Seared Scallops With Avocado-Citrus Salsa

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

by Jamie Vespa, R.D. Recipe Developer

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!

Servings
4
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

Directions

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

Nutrition Info

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
Jamie Vespa, R.D.
Meet Our Writer
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.