Low Fat Oven Fried Scallops
Crispy, golden, and guilt-free, these Low Fat Oven Fried Scallops are the perfect way to enjoy a restaurant-quality seafood dish right at home—without the deep frying! Large, tender sea scallops are coated in a flavorful blend of panko breadcrumbs, Parmesan cheese, and a medley of savory spices like paprika, garlic powder, and onion powder. Baked to perfection in the oven, these scallops deliver a satisfying crunch and a light, buttery texture while keeping the fat content low. Ready in just 30 minutes, this healthy and easy scallop recipe is ideal for busy weeknights or impressing guests. Serve them warm with a squeeze of fresh lemon for a tangy finish that will take your taste buds to the next level! Perfect for seafood lovers seeking a healthier twist, this dish pairs beautifully with a crisp side salad or roasted vegetables.
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Recipe Information
Ingredients
- 1 pound sea scallops (large)
- 1 cup panko breadcrumbs
- 0.25 cup grated Parmesan cheese
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 large egg whites
- nonstick cooking spray
- lemon wedges (optional, for serving)
Instructions
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or aluminum foil and lightly coat it with nonstick cooking spray.
Rinse the sea scallops under cold water and pat them dry with paper towels. If desired, remove the small side muscle (it can be a bit tough).
In a shallow dish, combine the panko breadcrumbs, Parmesan cheese, paprika, garlic powder, onion powder, salt, and black pepper. Mix well to distribute the seasonings evenly.
In another shallow dish, lightly beat the egg whites until frothy.
Dip each scallop individually into the egg whites, ensuring it is completely coated. Allow any excess egg white to drip off.
Transfer the scallop to the breadcrumb mixture and gently press to coat all sides with the breadcrumbs. Place the coated scallop onto the prepared baking sheet. Repeat with the remaining scallops.
Lightly spray the tops of the breaded scallops with nonstick cooking spray to help them crisp up in the oven.
Bake the scallops in the preheated oven for 12 to 15 minutes, or until they are golden brown and cooked through. The internal temperature should reach 145°F (63°C), and the scallops should be opaque.
Remove the scallops from the oven and let them cool for 2 to 3 minutes before serving.
Serve warm with lemon wedges on the side for a burst of brightness, if desired.
Nutrition Facts
Calories |
840 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 239 mg | 80% | |
| Sodium | 5533 mg | 241% | |
| Total Carbohydrate | 46.9 g | 17% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 4.7 g | ||
| Protein | 127.4 g | 255% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 294 mg | 23% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1649 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
