Low Fat Oven Fried Scallops Recette

Enjoy succulent, oven-fried scallops without the guilt! This easy recipe delivers crispy, flavorful scallops in just 20 minutes, using a clever low-fat method. Perfect for a healthy weeknight dinner or a light appetizer.

Préparation 10 min

Cuisson 20 min

Calories 149.4 kcal

Protéines 36g

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour Low Fat Oven Fried Scallops

Fresh Scallops
Fat Free Egg Substitute
Italian Seasoned Breadcrumbs
Olive Oil Flavored Cooking Spray
1 tablespoon fresh chopped parsley
Lemon Wedges

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Comment préparer Low Fat Oven Fried Scallops

Rinse 1 pound of scallops under cold water and gently pat them dry with paper towels.
In a shallow dish, whisk together 2 large egg whites (or 1/4 cup egg substitute).
In a separate shallow dish, place 1 cup of panko bread crumbs.
Dip each scallop into the egg whites, ensuring it's fully coated.
Dredge the egg-coated scallops in the panko bread crumbs, pressing gently to adhere.
Lightly coat a 9x13 inch baking pan with olive oil cooking spray.
Arrange the breaded scallops in a single layer in the prepared pan.
Lightly spray the tops of the scallops with olive oil cooking spray.
Bake in a preheated oven at 500°F (260°C) for 8-10 minutes, or until the scallops are opaque and golden brown.
Remove from the oven and sprinkle with 1 tablespoon of fresh chopped parsley.
Squeeze the juice of 1/2 lemon over the scallops.
Serve immediately and enjoy!

Nutrition Information (Approximate per serving)

Sodium

31 g

Sugar

Fat

Carbs

Recipe Categories (Choose a category and find related recipes!)

Starters Appetizers & Snacks Main Courses Main Dish / Dinner Seafood The Americas American Healthy Summer Recipes Baking 30 Minutes Or Less

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Questions fréquentes

Combien de temps faut-il pour préparer Low Fat Oven Fried Scallops ?

Low Fat Oven Fried Scallops prend environ 30 minutes du début à la fin — environ 10 minutes de préparation et 20 minutes de cuisson.

Combien de calories contient Low Fat Oven Fried Scallops ?

Low Fat Oven Fried Scallops contient environ 149.4 calories par portion, avec environ 36 g de protéines, 5 g de glucides et 2 g de lipides.

De quels ingrédients ai-je besoin pour Low Fat Oven Fried Scallops ?

Les principaux ingrédients de Low Fat Oven Fried Scallops sont Fresh Scallops, Fat Free Egg Substitute, Italian Seasoned Breadcrumbs, Olive Oil Flavored Cooking Spray, Parsley, Lemon Wedges. Consultez la liste complète avec les quantités ci-dessus.