Scallops aren’t just for restaurants and professional chefs! This fast and easy baked scallop recipe is ready in under 30 minutes for a scrumptious, tender seafood dinner your family will devour.
Any information in the post is for general information purposes only and is NOT medical advice. Please consult a healthcare professional for individual medical and nutrition advice.
Scallops are one of my favorite seafood dishes, but intimidating to cook. Overcook them in the slightest, and they come out rubbery and chewy. Undercook them and you run the risk of foodborne illness. However, if you learn to cook them just right, they are divine!
What else do I love about scallops? The health benefits, of course! What dietitian wouldn’t love them? Low in fat and high in protein they are a fantastic way to include lean protein and seafood in your diet. Other health benefits? Scallops contain selenium, zinc, and magnesium, and the little fat they contain is high in omega-3 fatty acids. Bonus!
As a busy mom, I also like being able to have dinner ready in under 30 minutes, and scallops fit that category. The marinade is quick and easy to mix together, and actually takes less time to get ready than my oven takes to preheat. I like to serve this with pasta, so the first thing I do when cooking scallops is turn on the oven to preheat, then turn on the stove to get some water boiling for pasta, and finally start mixing the ingredients. By the time I’m ready to get the baking dish in the oven, it’s time to cook the pasta. Conveniently, the 11-14 minutes the scallops are baking is just enough time to boil and drain the noodles!
As stated before, these scallops pair wonderfully with pasta and a salad. In my family, a lighter-flavored protein like this is almost always served with Alfredo sauce, although it would also go well with a lighter flavor, like noodles tossed in herb-butter with parsley. For a vegetable? Roasted Brussels sprouts or asparagus add some appealing color to the plate and a nice crunch to the meal, as well.
Baked Sea Scallops Recipe
Ingredients
- 1 pound sea scallops, thawed
- 2 Tablespoons butter, melted
- 1 Tablespoon olive oil
- 1 Tablespoon lemon juice
- 1 Tablespoon minced garlic
- 1/4 teaspoon dried oregano
- black pepper to taste
Directions
- Preheat the oven to 425 degrees Fahrenheit
- Drain any excess liquid from the scallops and pat dry
- In a baking dish, combine the melted butter, olive oil, lemon juice, garlic, oregano, and black pepper and mix well.
- Add the scallops to the mixture, and gently toss to coat.
- Arrange the scallops evenly in the pan, and bake for 11-14 minutes or until the scallops are opaque throughout.
Time-Saving Tip: Make your marinade ahead of time in a small bowl, then cover tightly and store in the refrigerator for up to 24 hours until ready to use.
*Nutrition Information (per 4 oz serving)
- 165 Calories
- 10 g Total Fat
- 4 g Saturated Fat
- 14 g Protein
- 285 mg Sodium
- 5 g Total Carbohydrate
- 0 g Fiber
*Nutrition information is approximate and based on the products that I buy in my home. Information will vary based on the products purchased in your home.