Imagine sinking your teeth into perfectly golden, crispy scallops that are so delectable, you won't believe they're actually healthy! This low-fat oven-fried scallop recipe is about to revolutionize your seafood game, transforming a potentially greasy dish into a light, crunchy masterpiece that will have your taste buds dancing and your diet plan intact. Forget deep-frying and embrace a cooking method that delivers maximum flavor with minimal guilt.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Seafood
Serves: 2 servings
Ingredients
- 1 pound sea scallops
- 1/2 cup breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Preheat your oven to 425°F (220°C). This temperature will help achieve a crispy texture for the scallops without the need for deep frying.
- Rinse the sea scallops under cold water and pat them dry with paper towels. Ensuring they are dry will help the coating adhere better and promote even cooking.
- In a medium-sized bowl, combine the breadcrumbs, grated Parmesan cheese, garlic powder, salt, and pepper. Mix well until all the dry ingredients are evenly distributed.
- In another bowl, drizzle the olive oil over the scallops. Toss gently to coat each scallop with the oil, which will help the breadcrumb mixture stick.
- Take each scallop and dip it into the breadcrumb mixture, pressing gently to ensure the breadcrumbs adhere well. Place the coated scallops on a baking sheet lined with parchment paper or lightly greased to prevent sticking.
- Once all the scallops are coated and arranged on the baking sheet, place them in the preheated oven.
- Bake the scallops for 12-15 minutes, or until they are golden brown and cooked through. The internal temperature of the scallops should reach 125°F (52°C) for optimal doneness.
- Remove the scallops from the oven and let them rest for a couple of minutes before serving. This allows the juices to redistribute and enhances the flavor.
- Serve the oven-fried scallops warm, optionally garnished with fresh parsley or a squeeze of lemon juice for added brightness.
Tips
- Moisture is the Enemy: Always thoroughly pat your scallops dry before coating. Excess moisture prevents the breadcrumb mixture from sticking and can make your scallops soggy.
- Room Temperature Matters: Let your scallops sit at room temperature for about 10 minutes before cooking to ensure even heat distribution.
- Don't Overcrowd the Baking Sheet: Give each scallop some space to allow hot air to circulate, which helps achieve that perfect golden-brown crispiness.
- Use Fresh Breadcrumbs: Freshly made or panko breadcrumbs provide a crunchier texture compared to store-bought pre-dried breadcrumbs.
- Check Internal Temperature: Use a meat thermometer to ensure your scallops reach 125°F (52°C) for perfectly cooked, tender seafood.
- Serve Immediately: Oven-fried scallops are best enjoyed right after cooking when they're at their crispiest.
Nutrition Facts
Calories: 390kcal
Carbohydrates: 24g
Protein: 41g
Fat: 13g
Saturated Fat: g
Cholesterol: 75mg
