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In the Kitchen with Vital Choice

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Hazelnut Crusted Scallops with Fresh Mango Salsa


Today's recipe is very heart healthy, thanks to its omega-3-rich scallops and its antioxidant-rich hazelnuts and EV olive oil.

In 2003, the Food and Drug Administration (FDA) approved a health claim that linked nut consumption to a reduced risk of heart disease:

“Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as hazelnuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

Hazelnuts are a rich source of nutrients that have cardioprotective benefits. These nutrients include vitamin E, folate, B vitamins, and arginine (an amino acid that relaxes blood vessels).

Hazelnuts also have one the lowest percentages of saturated fat (along with pinenuts and almonds) and they are one of the best nut sources of heart healthy monounsaturated fats.


Hazelnut Crusted Scallops with Fresh Mango Salsa

Prep time 20 minutes
Cook time 4 minutes
Serves 6

2 cups (2 large) mangos, peeled, pitted and cut into
1/4 inch cubes
3/4 cup (1 medium) avocado, peeled, pitted and cut into
1/4 inch cubes
1/2 cup corn, frozen, thawed, drained
1/2 cup red onion, finely diced
1/4 cup lime juice
2 tablespoon cilantro, fresh, chopped
24 Alaskan Weathervane Scallops, thawed, rinsed, patted dry
1/4 teaspoon organic ground black pepper
3/4 cup organic roasted hazelnuts, coarsely chopped
1 tablespoon organic extra virgin olive oil

  • Mix mangos, avocado, corn, onion, lime juice, and cilantro in medium bowl; set aside.

  • Sprinkle scallops with remaining salt and pepper. Place scallops in hazelnuts, pressing nuts onto scallops to coat all sides.

  • Heat oil in large frying pan over high heat. Cook scallops for 2 minutes per side, turning once until opaque and lightly browned. Do not overcook.

  • Spoon 1/2 cup salsa onto center of plate. Place 4 scallops on salsa. Serve immediately.


Nutritional Analysis per Serving: Calories 370 (34% Calories from Fat), 39 g Protein, 25 g Carbohydrate, 5 g Fiber, 14 g Fat, 1.5 g Sat. Fat, 0 g Trans Fat, 80 mg Cholesterol, and 810 mg Sodium.


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