Potato-Crusted Scallops with Parsley-Lemon Sauce
Recipe - ShopRite of Nutley
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 Value Pack, 5.3 oz, 4 count
$4.49$0.21/oz
Sicilia Original Squeezed Lemon Juice, 7 fl oz
$2.49$0.36/fl oz
Parsley Organically Grown - Curly, 1 each
$1.99
Golden Blossom Honey, 16 oz
On Sale! Limit 4
$6.99 was $7.99$0.44/oz
Lemon 1 ct, 1 each
6 for $3.00
$0.50 was $0.69
Idahoan Buttery Homestyle Reduced Sodium Mashed Potatoes, 4 oz
$1.89$0.47/oz
Litehouse Freeze Dried Chives, 0.25 oz
$5.99$23.96/oz
Fresh North Atlantic Sea Scallops
$29.99/lb$29.99/lb
California Olive Ranch 100% California Extra Virgin Olive Oil, 33.8 fl oz
On Sale! Limit 4
$12.99 was $27.99$0.38/fl 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!