Protein-Packed Dinner

Baked Sea Scallops

5
Average: 5 (1 vote)
(1 vote)
Baked Sea Scallops
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Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
338
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie338 kcal(16 %)
Protein18.5 g(19 %)
Fat18.6 g(16 %)
Carbohydrates10.93 g(7 %)
Sugar added0 g(0 %)
Roughage0.35 g(1 %)
Vitamin A50.3 mg(6,288 %)
Vitamin D0 μg(0 %)
Vitamin E0.17 mg(1 %)
Vitamin B₁0.07 mg(7 %)
Vitamin B₂0.06 mg(5 %)
Niacin4.05 mg(34 %)
Vitamin B₆0.17 mg(12 %)
Folate29.68 μg(10 %)
Pantothenic acid0.39 mg(7 %)
Biotin0.05 μg(0 %)
Vitamin B₁₂1.85 μg(62 %)
Vitamin C8.39 mg(9 %)
Potassium362.91 mg(9 %)
Calcium31.44 mg(3 %)
Magnesium41.97 mg(14 %)
Iron1.19 mg(8 %)
Zinc1.53 mg(19 %)
Saturated fatty acids2.59 g
Cholesterol34.87 mg

Ingredients

for
4
Ingredients
12 large Scallop (with shell)
2 Tbsps lemon juice
4 Tbsps Cognac
1 shallot
5 Tbsps olive oil
2 garlic cloves
6 ozs dry white wine
salt
freshly ground peppers
1 generous pinch cayenne pepper
4 Tbsps chopped parsley
3 Tbsps breadcrumbs
also
coarse salt
How healthy are the main ingredients?
olive oilparsleyshallotgarlic clovesaltcayenne pepper

Preparation steps

1.

Rinse scallops under running water and drive a short knife into the shell along the edge and sever the connection. Remove top shell, loosen meat with the knife. Free white flesh and orange-red roe (corail) from the gray edges. Rinse meat thoroughly several times. Sprinkle a baking sheet with coarse salt and place lower shell halves in the baking sheet.

2.

Cut corail from the shells. Sprinkle scallop meat with lemon juice and chill.

3.

Puree corail with cognac in a blender.

4.

Peel shallot and chop finely. Heat 1 tablespoon olive oil in a pan and saute shallot until soft, peel garlic, squeeze through a garlic press, add to the pan and sauté briefly. Then add pureed corail and wine and let boil down to half over high heat and season with salt, pepper and cayenne pepper. Mix parsley and breadcrumbs together in a bowl.

5.

Place scallops into prepared shells, spread sauce over top and sprinkle with breadcrumb mixture.

6.

Drizzle with remaining olive oil and bake on in a preheated 200°C (approximately 400°F) oven for about 10 minutes until golden brown. Serve while still hot.

Comments

 
Everything about baked scallops is perfection!!