Potato-Crusted Scallops with Parsley-Lemon Sauce
Recipe - Gourmet Garage Corporate
Potato-Crusted Scallops with Parsley-Lemon Sauce
Prep Time15 Minutes
Servings4
Cook Time8 Minutes
Ingredients
1/3 cup plain nonfat Greek yogurt
3 tablespoons fresh lemon juice
1 tablespoon chopped fresh parsley
1 tablespoon honey
1 teaspoon lemon zest
¼ cup potato flakes (for instant mashed potatoes)
2 teaspoons fresh chopped chives plus additional for serving
12 fresh dry or frozen large sea scallops, thawed if necessary, patted dry
1 tablespoon olive oil
Directions
- Preheat oven to 550°; spray rimmed baking pan with cooking spray.
- In small bowl, whisk yogurt, lemon juice, parsley, honey and zest. Makes about ½ cup.In small bowl, stir potato flakes, chives, 1/8 teaspoon salt and ¼ teaspoon pepper. Place scallops on prepared pan; brush with oil and press potato flake-mixture on top.
- Bake scallops 8 minutes or until scallops are golden brown; serve with sauce.
Dietitian Tip: Serve over whole wheat spaghetti and zucchini noodles for an easy, beautiful weeknight meal!
Nutritional Information
Per serving (3 scallops, 2 tablespoons sauce): 173 Calories, 4g Fat (1g Saturated), 35mg Cholesterol, 645mg Sodium, 14g Carbohydrates, 0g Fiber, 5g Sugars, 4g Added Sugars, 20g Protein
15 minutes
Prep Time
8 minutes
Cook Time
4
Servings
Shop Ingredients
Makes 4 servings
Chobani Vanilla Nonfat Greek Yogurt, 32 oz
$9.69$0.30/oz
Pressed Lemon Juice, 4.9 oz
$4.49$0.92/oz
Parsley Organically Grown - Curly, 1 each
$2.99
Honey In The Raw Organic Raw Unfiltered Honey, 16 oz
$12.99$0.81/oz
Bagged Lemons, 2 pound
$13.98 avg/ea$6.99/lb
Mashed Potatoes, 16 oz
$8.99$0.56/oz
Wholesome Pantry Organic Herbs Chives, 0.66 oz
$3.99$6.05/oz
Not Available
Pam Organic Extra Virgin Olive Oil No-Stick Cooking Spray, 5 oz
$8.99$1.80/oz
Nutritional Information
Per serving (3 scallops, 2 tablespoons sauce): 173 Calories, 4g Fat (1g Saturated), 35mg Cholesterol, 645mg Sodium, 14g Carbohydrates, 0g Fiber, 5g Sugars, 4g Added Sugars, 20g Protein
Directions
- Preheat oven to 550°; spray rimmed baking pan with cooking spray.
- In small bowl, whisk yogurt, lemon juice, parsley, honey and zest. Makes about ½ cup.In small bowl, stir potato flakes, chives, 1/8 teaspoon salt and ¼ teaspoon pepper. Place scallops on prepared pan; brush with oil and press potato flake-mixture on top.
- Bake scallops 8 minutes or until scallops are golden brown; serve with sauce.
Dietitian Tip: Serve over whole wheat spaghetti and zucchini noodles for an easy, beautiful weeknight meal!