Skinny Scallops
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Skinny Scallops calories by ingredient
Introduction
Low fat, low sodium, low calorie and delicious scallops. Use small bay or large sea scallops, just remember to give more time for cooking the larger scallops! Low fat, low sodium, low calorie and delicious scallops. Use small bay or large sea scallops, just remember to give more time for cooking the larger scallops!Number of Servings: 4
Ingredients
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1 pound sea or bay scallops
1/4 cup flour
1/2 tsp oregano
1/2 tsp thyme
1/4 tsp lemon pepper (no salt added) mrs. Dash
2 tblsp dried parsley
2 tblsp EVOO (extra virgin olive oil)
3 tblsp shredded parmesean cheese
1 oz fresh lemon juice
1/2 cup cold water (to dip scallops in before cooking)
Directions
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.