Low Fat Oven-Fried Scallops

May 10, 2023May 10, 20230 4

Healthy and delicious Low Fat Oven-Fried Scallops recipe

by The Chefin Seafood

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

190

Sugar

Fat

Low Fat Oven-Fried Scallops are a healthy alternative to deep-fried scallops. This dish is easy to make and can be ready in a little over 15 minutes. The tender scallops are coated in a mixture of egg substitute and breadcrumbs before being baked to crispy perfection in the oven. The result is a tasty appetizer or main course that is low in fat and calories, making it perfect for those looking to eat healthier. The fresh parsley and lemon wedges add a burst of flavor that pairs well with this dish. Try this recipe today and enjoy a delicious, healthy meal!

Instructions

1.	Preheat oven to 450°F (230°C)
2.	Rinse scallops and pat dry. Set aside.
3.	In a shallow dish, pour egg substitute. In a separate shallow dish, place breadcrumbs.
4.	Dip the scallops in the egg substitute then coat with breadcrumbs.
5.	Place the scallops on a baking sheet lined with aluminum foil.
6.	Lightly spray scallops with olive oil flavored cooking spray.
7.	Bake for 12-15 minutes or until scallops are crispy and golden brown.
8.	Remove from oven and sprinkle with parsley. Serve with lemon wedges.
9.

PROS

Low in fat and calories, this recipe is perfect for those looking to eat healthier.

The crispy texture of the scallops and hint of fresh lemon juice make this dish a must-try.

CONS

Scallops can be expensive, so this dish may not be as budget-friendly as others.

Breadcrumbs are not always the healthiest ingredient, so it’s important to use them in moderation.

HEALTH & BENEFITS

Scallops are a great source of protein and low in fat and calories. They contain vitamins and minerals such as B12 and Omega 3 fatty acids.
The olive oil spray used in this recipe is a healthier alternative to traditional oil, and the parsley and lemon wedges add a boost of antioxidants and vitamin C.

	1 lb fresh scallops
	6 tablespoons fat free egg substitute
	1/2 cup Italian seasoned breadcrumbs
	olive oil flavored cooking spray
	2 tablespoons finely chopped parsley
	4 lemon wedges