Ingredients for 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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How to Make 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
6g
Fat
1g
Carbs
5g
