Lemon Pepper Baked Sea Scallops

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 230.4
  • Total Fat: 2.9 g
  • Cholesterol: 75.1 mg
  • Sodium: 1,471.4 mg
  • Total Carbs: 9.4 g
  • Dietary Fiber: 0.0 g
  • Protein: 38.2 g

View full nutritional breakdown of Lemon Pepper Baked Sea Scallops calories by ingredient
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Introduction

Sea scallops are one of the leanest proteins there is with only 1.7 grams of fat per 8 ounces. Even better, they are generally inexpensive and super easy to prepare. I actually cook mine in my toaster oven using this recipe. (Photo coming soon) Sea scallops are one of the leanest proteins there is with only 1.7 grams of fat per 8 ounces. Even better, they are generally inexpensive and super easy to prepare. I actually cook mine in my toaster oven using this recipe. (Photo coming soon)
Number of Servings: 1

Ingredients

    8 ounces of fresh sea scallops **
    2 tablespoons of Lawry's Lemon Pepper 30 Minute Marinade
    2 tablespoons of Lawry's Lemon Pepper Spice Blend
    .25 teaspoons of olive oil

    ** Tip: When you purchase your scallops, generally from a fish market or seafood counter at your local grocery, ask the clerk to select scallops that are equally sized. Scallops cook extremely quickly and the smaller ones will turn to rubber in the time it takes the larger ones to cook. If you get equally sized scallops they will all cook at an even rate.

Directions

Rinse the sea scallops and place them in a zip lock bag or some form of small bowl or container. Add 2 tablespoons of Lawry's Lemon Pepper Marinade. Seal the bag or cover the bowl and place it in the refrigerator for 30 minutes.

I find scallops cook best if the toaster oven nicely preheated in advance, so I usually turn the toaster oven on 15 minutes before I'm ready to put the scallops in. Preheat to 450.

Cover your flat baking sheet in foil and apply just a touch of olive oil to the surface.

Place the scallops on the baking sheet and sprinkle them with the Lawry's Lemon Pepper Spice Blend.

Lower the oven temperature to 350 and put the scallops in.

How quickly they cook depends on how big or small the scallops are. Hopefully you saw my tip to buy equally sized scallops so they will at the same rate. Little scallops cook in about 6 minutes, big scallops in about 12.

That's it.

I like to pair my scallops with a Garden Lite Spinach Souffle for 140 calories, but you could also pair them with veggies or pasta or a nice salad. The possibilities are limitless.

Enjoy!

Number of Servings: 1

Recipe submitted by SparkPeople user SWIMFIT2010.

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  • Sounds good and I have been looking for ways to include more seafood in my diet. Think I will try using Mrs. Dash Lemon Pepper seasoning and Lemon Herb Peppercorn marinate to reduce the sodium. - 9/19/10

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