Best Low Fat Oven Fried Scallops Recipes

KELLEYBEE'S LOW-FAT SCALLOPS OVER LINGUINE

Kelleybee's Low-Fat Scallops over Linguine image

This is a very tasty recipe for those who love scallops but must prepare them in a low-fat manner. This recipe has a total of 2 tablespoons fat spread over 6 servings.

Provided by Kelley Bee

Categories Low Cholesterol

Time 35m

Yield 4-6 serving(s)

Number Of Ingredients 10

Ingredients

1 lb bay scallops (if using large sea scallops, quarter them prior to cooking) or 1 lb sea scallops (if using large sea scallops, quarter them prior to cooking)
1 tablespoon butter (I use Smart Balance Buttery Spread, which is excellent for cooking when watching cholesterol)
1 tablespoon extra virgin olive oil (may substitute with any other quality olive oil)
6 garlic cloves, minced
4 tablespoons lemon juice
2 cups fat-free chicken broth (or bullion prepared in 2 cups water)
3/4 cup fresh parsley, snipped. (1/4 cup dried parsley works well when fresh is not on hand)
2/3 cup green onion, sliced
1 tablespoon fresh dried dill (optional)
12 ounces linguine

Steps:

Prepare linguine according to package directions.
In sautée pan or large skillet, heat butter and olive oil over medium heat.
Add minced garlic, stirring.
Immediately go to next step.
Add scallops, stirring constantly.
Cook until opaque (approx 2 minutes).
Remove scallops while retaining juices in skillet.
Add lemon juice and stock to skillet.
Bring to a boil and cook, reducing liquid to
5 cups (approx 8-10 minutes).
Once liquid is reduced, add onions, parsley and dill, reducing heat.
Simmer, uncovered, for approx 1 minute.
Add scallops back to the skillet and heat through.
Pour scallops and all liquid over linguine and serve.
Pepper to taste (optional).
Garnish with fresh grated romano cheese (optional, as this will add more fat).

Nutrition Facts : Calories 494.8, Fat 8.7, SaturatedFat 2.6, Cholesterol 45.1, Sodium 463.1, Carbohydrate 71.3, Fiber 3.7, Sugar 2.5, Protein 31.6

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.

FRIED SCALLOPS FOR FOUR

Fried Scallops for Four image

This is based on a recipe from Paula Boyer Rougny's, Happiness Is A Kitchen in Maine. She says you may optionally "Skip the flour step and sauté scallops in sizzling olive oil. Drain on paper towels, serve with tartar sauce."

Provided by mersaydees

Categories < 30 Mins

Time 20m

Yield 4 serving(s)

Number Of Ingredients 7

Ingredients

1 lb scallops
3 tablespoons flour
1 tablespoon Old Bay Seasoning
2 tablespoons butter
2 tablespoons olive oil
2 tablespoons fresh parsley, chopped
lemon wedge

Steps:

Use whole small (bay) scallops or sliced large (sea) scallops.
Rinse and pat scallops dry.
Roll in flour mixed with the Old Bay seasoning. Shake off excess.
Sauté in a butter-oil mix.
Bay scallops will be done in two minutes, sea scallops (if left whole) take longer.
Sprinkle with parsley and serve with lemon wedges.

Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...

Check it out »

#30-minutes-or-less #time-to-make #course #main-ingredient #cuisine #preparation #healthy #main-dish #seafood #oven #easy #european #low-fat #italian #dietary #low-cholesterol #low-saturated-fat #low-calorie #low-carb #healthy-2 #scallops #low-in-something #shellfish #equipment