One of Stuart’s favourite dishes is scallops. I, on the other hand, are not so much of a fan. It works for us because that means there’s more for him and scallops are best served seared, so it doesn’t take long to pull together a spectacular meal. You could say it’s a win-win.
Seared scallops with mango are a great addition to a seafood barbecue.
Searing scallops only takes a few minutes. The trick is not to overcook them so that they remain succulent, not chewy. Then you just make a quick sauce by deglazing the pan with a bit of butter and champagne, or toss on some salsa and voilà; super sexy, special dish.
Nutritionally scallops are a great food for migraineurs. A 100 gm serving of scallops (5-6 large scallops) has more than 100% of your daily migraine busting B12 and 10% of your magnesium and potassium intake. So go ahead and get some on your plate. Enjoy my friends.
Mango Scallops
Seared scallops and mango is summer time on a plate.
Credit: headachefreefoodie.com
Required skills: doing all the prep before heating the pan; cook in butter without burning.
Searing scallops is a bit like stir fry, less is more. All the energy in this dish is prepping the scallops and mangos. You want everything ready to go right by the stove as this only takes 4-6 minutes to cook. If you are not familiar with searing scallops check out this informative one minute video courtesy of Jamie Oliver.
You'll Need
- 6 large scallops per person
- Pinch of salt
- Drizzle of peanut, rice bran or other high temperature oil
- Good knob of high quality salted butter
- ½ Calypso, Palmer or other firm Mango diced
- Three-finger pinch of brown sugar
- ½ lime
- Cast iron or heavy bottomed stainless steel skillet
- Spatula or spoon for flipping the scallops
Method
- Prep the scallops by scoring them in a criss-cross fashion about 1 cm deep on one side, season with a pinch of salt, then set aside. Do the same with each mango cheek and scoop out the flesh into a bowl.
- Start to heat your pan over medium high to high heat and drizzle it with a tiny bit of oil. Use your pastry brush to spread the oil in a thin layer so that the bottom of the pan is glistening.
- When the pan is nearly smoking, toss in your butter and swirl the pan off the heat to melt it. It should be bubbling like crazy and it’s ok to brown a bit as it will give the scallops a nice nutty flavour. Return the pan to the heat, bring to a good bubble 20-30 seconds then get the heat as high as you can.
- Pop the scallops in scored side down and sear for 2-3 minutes. Flip them. Sprinkle with the 3 finger pinch of brown sugar into the gaps between the scallops and throw in the mango. Shake the pan to keep the mango moving for the 2-3 minutes it takes to sear the scallops.
- Take off the heat, squeeze a the lime over the dish and serve straight from the pan.
So my friends, what is your savoury mango trick?
Headache Free Foodie 
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