Potato-Crusted Scallops with Parsley-Lemon Sauce
Recipe - ShopRite of Mt. Laurel
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 Blueberry on the Bottom Nonfat Greek Yogurt, 5.3 oz
On Sale!
$1.20 was $1.33$0.23/oz
Sicilia Original Lemon Juice, 4 fl oz
$1.49$0.37/fl oz
Bowl & Basket Parsley Flakes, 0.3 oz
On Sale! Limit 4
$0.99 was $1.19$3.30/oz
Gunter's Clover Pure Honey, 12 oz
On Sale!
$3.49 was $4.79$0.29/oz
Lemon 1 ct, 1 each
$0.50
Idahoan Buttery Homestyle Reduced Sodium Mashed Potatoes, 4 oz
$1.79$0.45/oz
Wholesome Pantry Organic Herbs Chives, 0.66 oz
$1.99$3.02/oz
Fresh North Atlantic Sea Scallops
$29.99/lb$29.99/lb
Bowl & Basket Classic Olive Oil, 51 fl oz
$22.99$0.45/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!