Monday, July 9, 2012

Pan Seared Scallops over Kale Salad with Mango Dressing

This recipe was inspired by a dish I learned to cook at Mon Ami Gabi's French cooking class and a recipe for Summer Dinner Salad with Scallops in the June/July issue of Cook's Country magazine.

It's perfect for any diet: low-carb, low-fat, clean, low-calorie.  You just can't go wrong with this one; it's super healthy and tastes great.

If the kale is too bitter for your taste, try it on a bed of spinach salad.  Or, you could mix the dressing with a little low-fat mayonnaise and serve the scallops over creamy broccoli slaw.

  • 6 large scallops
  • 2-3 cups of organic kale salad (I used Harvest Sensations brand, which I found at the Whole Foods.  You can also make your own, using chopped kale, red cabbage and slivers of carrot.)
  • 1/4 cup fat-free mango vinaigrette salad dressing, plus a little more for drizzling (I used Annie's Naturals.)
  • Scant tablespoon of minced garlic (optional)
  • Pat scallops dry with paper towels and sprinkle with salt and pepper.
  • In a large skillet, heat 1 tablespoon of oil over high heat. (I used macadamia nut oil, but you can use olive or canola oil if you'd prefer.)
  • Sautée the minced garlic briefly before adding the scallops in a single layer.
  • Cook for 1 1/2 - 3 minutes without moving, depending on size and how hot you have your oil.  (Mine took about 3 minutes.)
  • While scallops are cooking, toss kale salad with mango vinaigrette.
  • Flip scallops and continue to cook, for a minute or so longer, until the scallops are firm and the center are opaque.
  • Transfer scallops to a plate, and scrape the garlic and oil remaining in the pan onto the kale salad.  Toss to blend.
  • Scoop the salad onto a serving platter, placing scallops on top.  Drizzle with a bit of mango vinaigrette.
Serves 1 or 2, depending on your appetite. Or, make 6 appetizers by plating an individual scallop on a small bed of salad in a pretty dish.


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