Panko & Parmesan-Crusted Baked Scallops
Nutrition:
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.
Ingredients:
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3 tablespoons olive oil, divided
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1 pound large dry sea scallops (about 16 scallops; see Tip)
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¼ teaspoon kosher salt
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¼ teaspoon ground pepper
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2 tablespoons unsalted butter, melted
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2 tablespoons lemon juice
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2 tablespoons chopped shallot
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½ cup whole-wheat panko breadcrumbs
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1 ounce Parmesan cheese, grated (about 1/4 cup)
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2 tablespoons chopped fresh flat-leaf parsley
Directions:
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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.
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Whisk melted butter, lemon juice and shallot in a small bowl; pour over the scallops.
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In the same bowl, combine panko, Parmesan, parsley and the remaining 2 tablespoons oil. Sprinkle the mixture evenly over the scallops.
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Bake until the scallops are opaque and the topping is golden brown, 10 to 15 minutes. Serve hot.