Scallioned Scallops


  • 1/4 cup all-purpose flour

  • 1/2 teaspoon dried thyme

  • 1/2 teaspoon paprika

  • 1/4 teaspoon cayenne

  • 1 pound scallops, rinsed and patted dry

  • 2 2 teaspoons extra-vigin oiive oil

  • 1/4 cup finely chopped green onion

  • 1/4 cup dry white wine or nonfat, low-sodium chicken broth

  • 2 tablespoons lemon juice

  • 2 tablespoons diet margarine

  • 1/2 teaspoon salt

  • 2 tablespoons chopped fresh parsley leaves

  1. In a shallow pan, such as a pie pan, combine flour, thyme, paprika and cayenne; blend well. Add scallops and toss until completely coated. Shake off excess flour; set aside.

  2. Place a 12-inch nonstick sillet over medium-high heat until hot. Coat skillet with cooking spray; add oil, tilt skillet to lightly coat bottom. Add scallops and cook 2 minutes; turn and cook 2 minutes longer or until in opaque in center. Remove scallions from skillet and place on serving platter. Sprinkle green onion over scallops.

  3. Return skillet medium high heat; add wine and lemon juice. Bring to a boil and continue boiling 1 minute or until reduced slightly, scraping bottom and sides. Remove from heat. Stir in margarine and salt until melted. Pour over scallops and top with parsley.

Nutritional Facts

Makes 4 servings(3 ounces scallops per serving)
Dietary Exchange 1/2 starch
3 meat
Calories 210
Fat 9 g
Protein 19 g
Carbohydrates 10 g
Cholestoral 36 mg
Sodium 849 mg (watch)


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