Potato-Crusted Scallops with Parsley-Lemon Sauce
Recipe - ShopRite of Shelton
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 Peach on the Bottom Nonfat Greek Yogurt, 5.3 oz
On Sale!
$1.25 was $1.59$0.24/oz
ReaLemon 100% Lemon Juice, 32 fl oz
$3.99$0.12/fl oz
Italian Parsley, 1 bunch, 1 each
$1.49
Hannan Honey Raw Wildflower Honey, 32 oz
$17.99$8.99/lb
Lemon 1 ct, 1 each
6 for $3.00
$0.50 was $0.69
Idahoan Buttery Homestyle Reduced Sodium Mashed Potatoes, 4 oz
$1.69$0.42/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!