Do you love scallops but are unsure how to cook them? This recipe is easy and will help you feel confident in the kitchen! Pair with some whole grain pasta and a non-starchy vegetable for a well-balanced meal.
Ingredients:
3 tablespoons olive oil, divided
1 pound large dry sea scallops (about 16 scallops; see Tip)
¼ teaspoon kosher salt
¼ teaspoon ground pepper
2 tablespoons unsalted butter, melted
2 tablespoons lemon juice
2 tablespoons chopped shallot
½ cup whole-wheat panko breadcrumbs
1 ounce Parmesan cheese, grated (about 1/4 cup)
2 tablespoons chopped fresh flat-leaf parsley
Preheat oven to 425 degrees F. Coat the bottom of an 8-inch square baking dish with 1 tablespoon oil. Pat scallops dry; arrange in a single layer in the dish. Sprinkle the scallops evenly with salt and pepper.
Whisk melted butter, lemon juice and shallot in a small bowl; pour over the scallops.
In the same bowl, combine panko, Parmesan, parsley and the remaining 2 tablespoons oil. Sprinkle the mixture evenly over the scallops.
Bake until the scallops are opaque and the topping is golden brown, 10 to 15 minutes. Serve hot.
Tip: “Dry” sea scallops are preferred because they aren’t treated with sodium tripolyphosphate. The untreated scallops are more flavorful and have a better texture.
Nutrition Information
Serving Size: 3 to 4 scallops
Per Serving: 281 calories; protein 17g; carbohydrates 13g; dietary fiber 1g; sugars 1g; fat 18g; saturated fat 6g; calcium 57mg; potassium 282mg; sodium 407mg
Printable recipe available at: https://www.eatingwell.com/recipe/275919/panko-parmesan-crusted-baked-scallops/
