Scallops with Mango Salsa & Coconut-Lime Rice

Name: Scallops with Mango Salsa & Coconut-Lime Rice
Prep time: 15 min
Cook time: 50 min
Total time: 65 min
Yield: 2 servings
Cuisine: Caribbean
Ingredients: 225 g (8 oz) sea scallops; 100 g (1/2 cup) brown basmati rice; 140 g (5 oz) coconut milk; 170 g (6 oz) mango, diced; 1 green bell pepper; 1 Roma tomato; 1 shallot; 1 lime; 7 g (1/4 oz) cilantro; 2 g dried orange peel; 1 g ancho chili powder; 1 g smoked paprika; 0.5 g garlic powder; to taste black pepper; 60 mL (1/4 cup) water; for cooking oil

January 22, 2026

Seared scallops paired with fresh mango salsa and coconut-lime rice create a complete DASH diet-friendly meal. The salt-free orange-chili spice blend adds depth without sodium, while the coconut rice provides a creamy complement to the bright tropical salsa. This recipe balances lean protein from the scallops with the natural sweetness of tropical fruits.

2 servings

15 mins

50 mins

65 mins

Ingredients

225 g (8 oz) sea scallops
100 g (1/2 cup) brown basmati rice
140 g (5 oz) coconut milk
170 g (6 oz) mango, diced
1 green bell pepper
1 Roma tomato
1 shallot
1 lime
7 g (1/4 oz) cilantro
2 g dried orange peel
1 g ancho chili powder
1 g smoked paprika
0.5 g garlic powder
to taste black pepper
60 mL (1/4 cup) water
for cooking oil

This recipe can be suitable for the following restricted diets:

DASH

Equipment

Cast Iron Pan
Clay Pot

Instructions

Cook RiceIn a small clay pot, combine 100 g brown basmati rice, 140 g coconut milk, and 60 mL (1/4 cup) water. Bring to a boil, then reduce heat to low and cover. Simmer for 40–45 minutes until tender. Remove from heat and let rest, covered, for 5 minutes.
De-stem and finely chop the cilantro. Zest the lime, then quarter the lime and squeeze juice from two wedges into a medium bowl.
Small dice the green bell pepper and Roma tomato into 1/4-inch pieces and add to the lime juice.
Roughly chop mango, then add to the bowl with peppers and tomatoes.
Small dice the shallot into 1/8-inch pieces and add to the bowl along with half the cilantro.
Create the salt-free orange-chili blend by combining 2 g dried orange peel, 1 g ancho chili powder, 1 g smoked paprika, and 0.5 g garlic powder.
Compose SalsaSeason the salsa with half of the orange-chili blend, a pinch of lime zest, and black pepper.
Season ScallopsRinse scallops under cold water and pat dry. Season both sides with the remaining orange-chili blend and black pepper.
Heat oil in a nonstick pan over medium-high heat. Add scallops and cook undisturbed for 2–3 minutes until lightly browned.
Flip scallops and cook for 1–2 minutes more until opaque and fully cooked (145°F internal temperature).
PlateAdd the remaining cilantro and lime zest to the rice and fluff with a fork. Divide the rice between bowls, top with the mango salsa, and arrange the scallops on top. Serve with remaining lime wedges.