Skinny Scallops
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 pound sea or bay scallops1/4 cup flour1/2 tsp oregano1/2 tsp thyme1/4 tsp lemon pepper (no salt added) mrs. Dash2 tblsp dried parsley2 tblsp EVOO (extra virgin olive oil)3 tblsp shredded parmesean cheese1 oz fresh lemon juice1/2 cup cold water (to dip scallops in before cooking)
Serves 4
Put all dry ingredients (except parm cheese) into bowl and mix well. Wash scallops well in clean cold water. Dip each scallop into 1/2 cup cold water just before coating them in the flour to leave them moist so the coating will stick. Add scallops to bowl a little at a time and coat with flour mixture. Heat oil in saute pan over medium high heat, add coated scallops to oiled pan and saute until browned on both sides and translucent in the middle. Remove to platter after thoroughly cooking. Sprinkle shredded parmesean over scallops and squeeze desired lemon juice over top. Serve immediately. Over rice or pasta if desired. Although great with a baked potato on the side!
Number of Servings: 4
Recipe submitted by SparkPeople user LPAQUIN7.
Put all dry ingredients (except parm cheese) into bowl and mix well. Wash scallops well in clean cold water. Dip each scallop into 1/2 cup cold water just before coating them in the flour to leave them moist so the coating will stick. Add scallops to bowl a little at a time and coat with flour mixture. Heat oil in saute pan over medium high heat, add coated scallops to oiled pan and saute until browned on both sides and translucent in the middle. Remove to platter after thoroughly cooking. Sprinkle shredded parmesean over scallops and squeeze desired lemon juice over top. Serve immediately. Over rice or pasta if desired. Although great with a baked potato on the side!
Number of Servings: 4
Recipe submitted by SparkPeople user LPAQUIN7.
Nutritional Info Amount Per Serving
- Calories: 211.0
- Total Fat: 9.0 g
- Cholesterol: 40.1 mg
- Sodium: 249.4 mg
- Total Carbs: 10.0 g
- Dietary Fiber: 0.6 g
- Protein: 21.5 g
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