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.

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Ingredients:

• 3 tablespoons olive oil, divided

• 1 pound large dry sea scallops (about 16 scallops; see Tip)

• ¼ teaspoon kosher salt

• ¼ teaspoon ground pepper

• 2 tablespoons unsalted butter, melted

• 2 tablespoons lemon juice 

• 2 tablespoons chopped shallot

• ½ cup whole-wheat panko breadcrumbs

• 1 ounce Parmesan cheese, grated (about 1/4 cup) 

• 2 tablespoons chopped fresh flat-leaf parsley

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Directions:​

1. 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.

2. Whisk melted butter, lemon juice and shallot in a small bowl; pour over the scallops.

3. In the same bowl, combine panko, Parmesan, parsley and the remaining 2 tablespoons oil. Sprinkle the mixture evenly over the scallops.

4. Bake until the scallops are opaque and the topping is golden brown, 10 to 15 minutes. Serve hot.