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Broiled scallops with sweet lime sauce
Dietitian's tip: Rather than creating a fatty lime sauce, this modified recipe coats the scallops in honey and lime juice and gently broils them.
SERVES 4
Ingredients:
4 tablespoons honey
2 tablespoons lime juice
1 tablespoon olive or canola oil
1 pound bay or sea scallops, rinsed and patted dry
2 teaspoons grated lime peel
1 lime, cut into 4 wedges
Directions
Preheat the broiler. Position the rack 4 inches from the heat source. Cover a broiler pan or cookie sheet with aluminum foil. Spray generously with cooking spray.
In a large bowl, whisk together the honey, lime juice and oil. Add the scallops and toss gently to coat with the honey mixture.
Arrange the scallops in a single layer on the prepared broiler pan or baking sheet. Broil until opaque throughout when tested with a tip of a knife, about 5 minutes. Turn the scallops over and broil for another minute.
Divide the scallops onto 4 warmed plates. Pour any juices from the broiler pan or baking sheet over the scallops. Sprinkle with grated lime peel and serve with a lime wedge.
Nutritional Analysis (per serving)
Calories 199
Cholesterol 37 mg
Protein 19 g
Sodium 184 mg
Carbohydrate 22 g
Fiber 1 g
Total fat 4 g
Potassium 404 mg
Saturated fat 1 g
Calcium 32 mg
Monounsaturated fat 3 g
Dietitian's tip: Rather than creating a fatty lime sauce, this modified recipe coats the scallops in honey and lime juice and gently broils them.
SERVES 4
Ingredients:
4 tablespoons honey
2 tablespoons lime juice
1 tablespoon olive or canola oil
1 pound bay or sea scallops, rinsed and patted dry
2 teaspoons grated lime peel
1 lime, cut into 4 wedges
Directions
Preheat the broiler. Position the rack 4 inches from the heat source. Cover a broiler pan or cookie sheet with aluminum foil. Spray generously with cooking spray.
In a large bowl, whisk together the honey, lime juice and oil. Add the scallops and toss gently to coat with the honey mixture.
Arrange the scallops in a single layer on the prepared broiler pan or baking sheet. Broil until opaque throughout when tested with a tip of a knife, about 5 minutes. Turn the scallops over and broil for another minute.
Divide the scallops onto 4 warmed plates. Pour any juices from the broiler pan or baking sheet over the scallops. Sprinkle with grated lime peel and serve with a lime wedge.
Nutritional Analysis (per serving)
Calories 199
Cholesterol 37 mg
Protein 19 g
Sodium 184 mg
Carbohydrate 22 g
Fiber 1 g
Total fat 4 g
Potassium 404 mg
Saturated fat 1 g
Calcium 32 mg
Monounsaturated fat 3 g
