Baked Scallops
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
1 1/2 |
pounds |
scallops -- rinsed and drained |
|
4 |
tablespoons |
unsalted butter -- melted |
|
1 |
tablespoon |
water |
|
1/4 |
teaspoon |
Dijon mustard |
|
1/2 |
cup |
panko |
|
1 |
small |
shallot -- minced fine |
|
1 |
clove |
garlic -- minced fine |
|
1/2 |
teaspoon |
paprika |
|
1/4 |
teaspoon |
parsley -- minced fine |
|
1/4 |
cup |
Parmesan cheese -- grated fine |
|
vegetable cooking spray |
| Heat oven to 400°F. Spray a 2 quart baking dish. In a shallow pan mix butter, water, and Dijon. In second shallow pan mix panko, shallot, garlic, paprika, parsley, and cheese. Put shallots in pan and brush evenly with butter mixture. Sprinkle panko mixture evenly over scallops pressing lightly so the coating sticks. Bake 15 to 20 minutes or until cooked through. Makes 4 servings. |
| Per Serving: 306 Calories; 14g Fat (43.7% calories from fat); 32g Protein; 10g Carbohydrate; trace Dietary Fiber; 91mg Cholesterol; 395mg Sodium. Exchanges: 1/2 Grain (Starch); 4 1/2 Lean Meat; 0 Vegetable; 2 1/2 Fat; 0 Other Carbohydrates. |