Broiled Scallops
The naturally sweet and succulent taste of scallops requires a minimum of added ingredients. Scallops cook very quickly, so be careful not to overdo or they’ll become rubbery. Sea scallops are better suited for broiling than the smaller bay scallops. If you decide to use bay scallops, saute them over medium heat in a large nonstick pan sprayed with vegetable cooking oil instead of broiling them; they’ll cook in just a minute or two.
Number of Servings: 4
Serving Size: 1/4 of scallops plus 1 tablespoon of tartar sauce
Ingredients:
sea scallops - 1 lb
seasoned bread crumbs - 1/3 cup
lemon juice, fresh - 2 tbsp
olive oil - 1 tbsp
lemon, cut into wedges - 1/2
light tartar sauce - 1/4 cup
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Preheat the broiler. Prepare the broiler pan with nonstick pan spray.
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Roll the scallops lightly in bread crumbs; place on the prepared pan. Drizzle lemon juice and olive oil over the scallops.
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Broil about 2 minutes on each side. Serve immediately with lemon wedges, and light tartar sauce (if desired).
Exchanges Per Serving
1/2 Starch
2 Meat Very Lean
1/2 Fat, monounsaturated
Nutrition Information
Amount per serving
Calories 132
Calories from Fat 40
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 30 mg
Sodium 416 mg
Total Carbohydrate 7 g
Dietary Fiber 0 g
Sugars 1 g
Protein 15 g
B-man 