recipes3 min read

Scallops with Sweet Potatoes or Mango Salsa

2026-03-05

#seafood#dinner#low-fodmap#gut-friendly#gluten-free#elegant#quick

Scallops with Sweet Potatoes or Mango Salsa

Perfectly seared scallops with aromatic spices, served over herbed quinoa with your choice of sweet potato or fresh mango salsa.

2026-03-05 • 3 min read

Prep Time
15 min
Cook Time
20 min
Servings
2

Ingredients

  • ½ lb large scallops
  • 2 tbsp olive oil (for scallops)
  • ½ tsp dry mustard
  • ½ tsp ground coriander
  • ½ tsp garlic-infused olive oil (replaces garlic powder)
  • Dash of salt if desired
  • 1 cup quinoa
  • 2 tbsp pine nuts
  • 2 tbsp green onions (green parts only), sliced
  • 1 tsp olive oil (for quinoa)
  • 2 tbsp fresh mint, finely chopped
  • Choose one side:
  • Sweet Potato Option:
  • 1 large sweet potato
  • 3 tbsp butter
  • 1 tbsp chopped parsley
  • Mango Salsa Option:
  • 2 tsp olive oil
  • 1/4 cup fresh mint, chopped finely
  • 1 mango, diced
  • Lime juice (optional, if tolerated)

Instructions

  1. Cook quinoa per package instructions (usually about 15 minutes).
  2. While quinoa cooks, prepare sweet potato in microwave until done (6 to 8 minutes), turning halfway through cooking.
  3. Once quinoa is done, combine with pine nuts, sliced green onions, 1 tsp olive oil, and 2 tbsp of mint. Keep warm.
  4. Combine dry mustard, coriander, and a dash of salt in a bowl.
  5. Pat scallops dry with paper towel (this is crucial for a good sear).
  6. Drizzle scallops with 1/2 tsp garlic-infused olive oil and sprinkle with the spice mixture.
  7. Heat 2 tbsp olive oil in a skillet over medium-high heat until shimmering.
  8. Cook scallops for 1 to 2 minutes per side until golden brown crust forms. Don't move them while searing.
  9. If making mango salsa, toss together diced mango, 1/4 cup mint, and 2 tsp olive oil. Add lime juice if desired and tolerated.
  10. If serving sweet potato, mash with 3 tbsp butter and 1 tbsp chopped parsley.
  11. Serve scallops over herbed quinoa with your choice of mango salsa or sweet potato on the side.
Tags: seafood, dinner, low-fodmap, gut-friendly, gluten-free, elegant, quick
Recipe adapted from: Unknown

From Tracy's Health Journey | Not medical advice • Consult your healthcare provider

© 2026 Tracy. All rights reserved.

⏱️
Prep Time
15 min
🔥
Cook Time
20 min
🍽️
Servings
2

Ingredients

  • ✓½ lb large scallops
  • ✓2 tbsp olive oil (for scallops)
  • ✓½ tsp dry mustard
  • ✓½ tsp ground coriander
  • ✓½ tsp garlic-infused olive oil (replaces garlic powder)
  • ✓Dash of salt if desired
  • ✓1 cup quinoa
  • ✓2 tbsp pine nuts
  • ✓2 tbsp green onions (green parts only), sliced
  • ✓1 tsp olive oil (for quinoa)
  • ✓2 tbsp fresh mint, finely chopped
  • ✓Choose one side:
  • ✓Sweet Potato Option:
  • ✓1 large sweet potato
  • ✓3 tbsp butter
  • ✓1 tbsp chopped parsley
  • ✓Mango Salsa Option:
  • ✓2 tsp olive oil
  • ✓1/4 cup fresh mint, chopped finely
  • ✓1 mango, diced
  • ✓Lime juice (optional, if tolerated)

Instructions

  1. 1Cook quinoa per package instructions (usually about 15 minutes).
  2. 2While quinoa cooks, prepare sweet potato in microwave until done (6 to 8 minutes), turning halfway through cooking.
  3. 3Once quinoa is done, combine with pine nuts, sliced green onions, 1 tsp olive oil, and 2 tbsp of mint. Keep warm.
  4. 4Combine dry mustard, coriander, and a dash of salt in a bowl.
  5. 5Pat scallops dry with paper towel (this is crucial for a good sear).
  6. 6Drizzle scallops with 1/2 tsp garlic-infused olive oil and sprinkle with the spice mixture.
  7. 7Heat 2 tbsp olive oil in a skillet over medium-high heat until shimmering.
  8. 8Cook scallops for 1 to 2 minutes per side until golden brown crust forms. Don't move them while searing.
  9. 9If making mango salsa, toss together diced mango, 1/4 cup mint, and 2 tsp olive oil. Add lime juice if desired and tolerated.
  10. 10If serving sweet potato, mash with 3 tbsp butter and 1 tbsp chopped parsley.
  11. 11Serve scallops over herbed quinoa with your choice of mango salsa or sweet potato on the side.

Recipe adapted from: Unknown

About This Dish

This elegant yet simple scallop dish brings restaurant-quality flavor to your home kitchen. Perfectly seared scallops with a delicate spice crust are served over fresh herb quinoa, with your choice of two sides: creamy butter-parsley sweet potato or bright tropical mango salsa. The recipe has been adapted for sensitive stomachs by replacing garlic and onion powder with gut-friendly alternatives while maintaining all the complex flavors.

Low-FODMAP Substitutions

The original recipe called for garlic powder and onion powder, which are high in FODMAPs. Here are the smart swaps:

  • Garlic powder → Garlic-infused olive oil: Infused oils carry the flavor without the FODMAPs found in garlic solids
  • Onion powder → Omitted: The fresh green onions, mint, and coriander provide plenty of aromatic complexity
  • Green onions only: Use just the green parts of green onions—white bulbs contain fructans
  • Fresh herbs: Mint and parsley add brightness without triggering symptoms

The Secret to Perfect Scallops

Restaurant-quality scallops at home require just a few key techniques:

  • Dry them thoroughly: Pat scallops completely dry with paper towels—moisture prevents browning
  • Hot pan: Heat oil until shimmering but not smoking before adding scallops
  • Don't move them: Let scallops sit undisturbed for 1-2 minutes to develop golden crust
  • Don't overcook: Scallops should be opaque but still tender—2 minutes per side maximum
  • Room temperature: Take scallops out of fridge 10 minutes before cooking for even cooking

Choosing Your Scallops

  • Fresh vs. frozen: Either works; if frozen, thaw completely and pat very dry
  • Dry vs. wet: Look for "dry" scallops (not treated with sodium tripolyphosphate)
  • Size matters: Large sea scallops (10-20 per pound) are easier to sear properly
  • Color check: Should be creamy white to pale pink; avoid pure white (may be treated)
  • Storage: Use fresh scallops within 1-2 days; keep very cold

Spice Blend Explained

  • Dry mustard: Adds subtle tang and helps form the crust
  • Ground coriander: Citrusy, slightly sweet warmth that complements seafood
  • Garlic-infused oil: Provides garlic essence without FODMAPs
  • Light hand: Don't over-season; scallops have delicate, sweet flavor

Making Garlic-Infused Oil

If you don't have store-bought garlic-infused olive oil, make your own:

  • Method: Gently heat 1/2 cup olive oil with 4-5 smashed garlic cloves for 10 minutes
  • Low heat: Keep at very low simmer—don't let garlic brown
  • Strain: Remove and discard all garlic pieces (FODMAPs stay in the solids)
  • Storage: Refrigerate in airtight container for up to 1 week
  • Warning: Don't store garlic pieces in oil (botulism risk); always strain completely

Herbed Quinoa Base

  • Rinse quinoa: Rinse under cold water before cooking to remove bitter coating
  • Pine nuts: Toast in dry pan for extra flavor; watch carefully—they burn easily
  • Fresh mint: Adds unexpected brightness; don't skip it
  • Timing: Start quinoa first so everything finishes together
  • Fluff it: Use a fork to fluff quinoa and distribute herbs evenly

Sweet Potato Side

  • Microwave method: Pierce skin several times, cook 6-8 minutes, turning halfway
  • Oven alternative: Bake at 400°F for 45-60 minutes if you have time
  • Butter amount: 3 tbsp creates creamy, rich texture—adjust to preference
  • Fresh parsley: Brightens the sweetness and adds color
  • Mash or cube: Mash for creamy, or cube for chunky texture

Mango Salsa Alternative

  • Ripe mango: Should yield slightly to pressure but not be mushy
  • Dice small: ½-inch cubes work best for easy eating
  • Mint pairing: Fresh mint complements mango's tropical sweetness perfectly
  • Lime juice: Optional—adds brightness but omit if citrus triggers symptoms
  • Make ahead: Can be made 2-3 hours ahead; toss again before serving
  • Extra options: Add diced cucumber or red bell pepper for crunch

Two-Way Serving

Choose your side based on season, mood, or what you have on hand:

  • Sweet potato: Comfort food, fall/winter vibes, creamy and filling
  • Mango salsa: Light and fresh, spring/summer perfect, tropical brightness
  • Both options: Make both for a varied plate (great for dinner guests)
  • Mix and match: Sweet potato for one person, salsa for another

Nutritional Benefits

Per serving (approximately):

  • Calories: 330
  • Fat: 12g (healthy fats from olive oil and pine nuts)
  • Protein: 23g (high-quality lean protein from scallops)
  • Carbs: 33g (complex carbs from quinoa and sweet potato)
  • Fiber: 4g
  • Sugars: 6g (natural from sweet potato or mango)
  • Sodium: 358mg (adjustable based on added salt)

Why Scallops Are Gut-Friendly

  • Lean protein: Easy to digest, low in fat compared to red meat
  • Omega-3s: Anti-inflammatory fatty acids support gut health
  • Low FODMAP: Seafood is naturally low-FODMAP
  • Quick cooking: Gentle cooking preserves nutrients and digestibility
  • High in B12: Important for energy and nerve function

Timing for Perfect Plating

  1. Start quinoa first (15 minutes cooking time)
  2. While quinoa cooks: Start sweet potato in microwave (6-8 minutes)
  3. Mix quinoa with herbs and pine nuts
  4. Prep scallops: Dry, season, let sit 5 minutes
  5. Make mango salsa (if using) while scallops rest
  6. Sear scallops last (4 minutes total) so they're hot when served
  7. Assemble immediately while everything is warm

Tips for Success

  • Don't crowd the pan: Leave space between scallops for proper browning
  • Use a timer: 1-2 minutes per side is all they need
  • Fresh herbs matter: Dried mint won't work here—use fresh
  • Season lightly: Scallops are naturally sweet and delicate
  • Serve immediately: Scallops are best enjoyed right away

Make It Your Own

  • Add heat: Sprinkle with red pepper flakes if you like spice
  • Citrus finish: Add orange zest to quinoa for brightness (if tolerated)
  • Herb swap: Try fresh basil or cilantro instead of mint
  • Protein variation: Recipe works with shrimp, white fish, or chicken breast
  • Grain alternative: Use white rice or cauliflower rice instead of quinoa

Wine Pairing (Optional)

  • With mango salsa: Dry Riesling or Sauvignon Blanc (crisp, fruity whites)
  • With sweet potato: Chardonnay or Viognier (richer, buttery whites)
  • Non-alcoholic: Sparkling water with fresh mint or cucumber