12 sea scallops
1 tsp Caribbean jerk seasoning
1 can (14.5-oz) black beans
1 large tomato, chopped
3/4 cup chopped red bell pepper
1/2 red onion, chopped
1 jalapeno pepper, seeded & chopped (clean hands good afterwards)
1 cup cubed mango
1/4 tsp ground cumin
1 tbsp chopped cilantro
2 tbsp lime juice
2 tbsp canola oil
dash of salt
freshly ground black pepper to taste
4 lime wedges
Pat the scallops dry and dust with the jerk seasoning; toss to coat evenly. Set aside.
Rinse and drain the black beans. Combine with the tomato, bell pepper, onion, jalapeno pepper, mango, cumin, cilantro, lime juice, half the canola oil, salt and pepper in a bowl; mix well and let stand.
Heat the other half of the canola oil in a skillet over medium-high heat for about a minute. Add the scallops to the skillet and cook 1 to 2 minutes on each side or until well browned all over and opaque in the center; remove to a plate.
Spoon the bean and mango salsa evenly divided onto 4 individual serving plates. Top with 3 scallops per plate. Serve with a lime wedge per plate.
Yield: 4 servings
Per serving: Approximately 222 cal, 23 g carbs, 18 g pro, 8 g fat (1 g sat), 28 mg chol, 446 mg sod, 5 g fiber