Scallops cook quickly. When done, they should feel soft and resilient to the touch. They should also flake easily when tested with a fork and appear moist inside.
Yield: 4 servings (serving size: 5 ounces scallops, 1 tablespoon mayonnaise mixture, and 1 lime wedge)
1/4 cup low-fat mayonnaise
2 tablespoons minced celery
2 teaspoons minced fresh cilantro
1/4 teaspoon salt
1/8 teaspoon black pepper
teaspoon olive oil
1 1/2 pounds sea scallops
1/4 cup Italian-seasoned breadcrumbs
4 lime wedges
Combine first 5 ingredients.
Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Dredge the scallops in breadcrumbs. Add scallops to pan, and cook 4 minutes. Turn scallops, and cook 3 minutes or until done. Serve with mayonnaise mixture and lime wedges.
Nutritional Information: Calories: 216 (16% from fat), Fat:3.8g (sat 0.3g,mono 0.9g, poly 0.5g),Protein:29.3g, Carbohydrate:14.7g, Fiber:0.8g, Cholesterol: 56mg, Iron 0.8mg, Sodium:743mg, Calcium:58mg.
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