Low Fat Oven Fried Scallops Food

LOW FAT OVEN-FRIED SCALLOPS

Low Fat Oven-Fried Scallops image

Make and share this Low Fat Oven-Fried Scallops recipe from Food.com.

Provided by Merlot

Categories European

Time 20m

Yield 4 serving(s)

Number Of Ingredients 6

Ingredients

1 lb fresh scallops
6 tablespoons fat free egg substitute
1/2 cup Italian seasoned breadcrumbs
olive oil flavored cooking spray
2 tablespoons finely chopped parsley
4 lemon wedges

Steps:

Rinse the scallops & pat dry.
Set aside.
Place the egg substitute in a shallow dish.
Place bread crumbs in another shallow dish.
Dip scallops in the egg substitute and then roll them in the bread crumbs.
Coat a 9 x 13 inch pan with the olive oil cooking spray and arrange the scallops in a single layer in the pan.
Spray the tops lightly with the spray.
Bake at 500 degrees F for about 8-10 minutes or until the scallops turn opaque and nicely browned.
Remove pan from oven and sprinkle with parsley.
Squeeze the lemon over the scallops and serve.

Nutrition Facts : Calories 149.4, Fat 1.4, SaturatedFat 0.4, Cholesterol 27.4, Sodium 755.5, Carbohydrate 15.1, Fiber 1, Sugar 1.5, Protein 18.2

OVEN FRIED SCALLOPS

Oven Fried Scallops image

This is a good way to enjoy "fried" scallops without all of the added fat from deep frying. This recipe is from a cookbook published in 1979 by the Cape Cod National Seashore Women's Club.

Provided by Dan-Amer 1

Categories < 60 Mins

Time 35m

Yield 4-6 serving(s)

Number Of Ingredients 6

Ingredients

1 lb scallops, wiped dry
1 egg
2 tablespoons water
salt & pepper
3/4 cup fine breadcrumbs
1/2 cup melted butter

Steps:

Season the dried scallops with salt & pepper. Beat together the egg and the water.
Dip the scallops in the egg-water mixture, then roll them in the bread crumbs, then dip the BOTTOMS of these into the melted butter.
Place the scallops buttered sides down on a baking sheet and bake in a preheated 450 degree F oven for 20 minutes.

Nutrition Facts : Calories 401.9, Fat 26.2, SaturatedFat 15.3, Cholesterol 151.4, Sodium 512.4, Carbohydrate 17.4, Fiber 0.9, Sugar 1.4, Protein 23.6

CRISP OVEN FRIED SCALLOPS

Crisp oven fried scallops image

If you like fried scallops, this recipe is for you. They come out crisp and golden brown, just like fried without the calories and fats! I have used this recipe with jumbo fresh shrimp and they were outstanding also. I baked the shrimp for 6 min. As they cook faster and become tough if over cooked. I serve the scallops with...

Provided by Sue Plaskas

Categories Seafood

Time 25m

Number Of Ingredients 7

Ingredients

2 eggs beaten
3 tsp. fresh lemon juice
1 # fresh sea scallops
2 cups flour
2 cups plain panko bread crumbs
1 stick melted butter
1 tsp. salt, 1 tsp. pepper

Steps:

1. Preheat oven to 475 and put a wire rack onto a rimmed cookie sheet and set aside.
2. Whisk eggs well with fresh lemon juice. Set aside. Put flour in shallow bowl with salt and pepper and mix together. Set aside. Melt butter in micro, set aside. Put panko crumbs in shallow bowl and set aside.
3. Remove small tough muscle from scallops and pat scallops dry on paper towel. Dip scallops in egg mixture, then dredge in flour, then dip into melted butter, then roll in the panko crumbs. Place on rack on cookie sheet and bake for 10 min.

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