Warm Scallop And Rice Salad
A light, flavorful warm salad combining tender scallops, aromatic rice, and fresh vegetables, perfect for a quick, elegant meal suitable for seafood lovers and health-conscious diners.
Ingredients
Instructions
- In a 1-quart casserole dish, combine sliced leeks, diced red bell pepper, and sliced garlic. Cover and microwave for 2 minutes.
- Add uncooked brown rice and 3/4 cup water to the dish. Stir well and cook uncovered for 5 minutes, then covered for 3 minutes.
- Add scallops and cook for 3 minutes until they are just cooked through.
- Stir in lemon juice, olive oil, red wine vinegar, and horseradish. Serve warm.
Tips & Substitutions
For a quicker meal, use pre-cooked brown rice; just reduce the cooking time for the rice. If you’re out of scallops, shrimp or firm white fish can be substituted. Adjust the amount of horseradish to your taste, or omit it entirely for a milder flavor. Adding fresh herbs like parsley or dill can elevate the dish, making it reminiscent of Mediterranean recipes.
Serving Suggestions
Serve this warm salad as a light main dish or as a side to grilled meats or seafood. It pairs beautifully with a crisp green salad or a refreshing Lo-Cal Salad Dressing to balance the richness of the scallops. For a complete meal, consider adding a side of Vegetable-Stuffed Tomatoes.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the salad in a microwave-safe dish and heat in short intervals, stirring in between, until warmed through. Avoid reheating too long, as the scallops can become tough.
Nutrition & Diet Analysis (per serving)
Each serving of Warm Scallop And Rice Salad contains roughly 214 calories, with 7g protein, 39g carbohydrates, and 5g fat. It is an excellent source of vitamin C (46% of the Daily Value), and a good source of calcium and protein. It also contributes 3g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen scallops for this recipe?
Yes, you can use frozen scallops. Just ensure they are completely thawed before cooking to maintain even cooking. Pat them dry with a paper towel to help achieve a nice sear.
What can I substitute for brown rice?
If you prefer, white rice or quinoa can be used as alternatives. Note that cooking times may vary, so adjust accordingly. Quinoa adds a nice protein boost and complements the dish well.
Is this recipe suitable for meal prep?
Yes, this salad is suitable for meal prep. Just store the components separately until ready to eat. Combine them right before serving to maintain the texture and freshness of the ingredients.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).