Tuesday, February 16, 2010

Baked Scallops



Weight: 156! Eeeek!

Damn it, damn it, damn it! I hate the weekends! And a long weekend?! My calorie counting always falls by the way side when Friday rolls around... what to do, what to do?! I think it may just be the cookies that Bevan (the significant other) baked on Saturday... and I proceeded to snack on all weekend long.

We went for a 1 1/2 hour walk yesterday... I didn't wake up until 10 so my eating time was cut short. I even stopped eating after 7pm last night... and STILL?! Well I guess I'll see what tomorrow has to bring.

My weekend was pretty sedentary actually because of my back. I am not sure what happened but based on the bruise on my lower spine I am thinking... I ran into something backwards at high speeds? I have no idea... I am trying to break free from the pain and just work through it. I have been doing that since last Wednesday to no avail.

So I am making scallops to cure my pain! Ever since my wonderful vacation out East to visit my in-laws in Nova Scotia... I have fallen in love.


A deep, delicious, heavenly love with... scallops (and seafood in general)!

Something to keep in mind: Dredging is a fishing technique where the sea floor is scrapped with nets to catch seafood including lobster, crab, shrimp and mainly, scallops. If it is possible for you to find out HOW your scallops were caught, go for a method where dredging is not done. It harm's sea ecosystems by it's abrasive catching methods. There has been an influx of scallops on the market that have been hand caught, this is the best choice. Hand caught scallops are also less gritty in texture.

This recipe makes 2 servings. This recipe is easily doubled or tripled if you are feeding a larger crowd. If you own oven-safe, individual casserole dishes (like corning-ware) or french onion soup dishes, making each serving in it's own, little, pretty dish is optimal.

Don't forget to leave me a comment if you've tried the recipe, want to try the recipe or anything in general. I would love to hear your feedback! 

Baked Scallops
From my brain

40 sea scallops (smaller ones) or about 12 bay scallops (the big boys)
2 tsp butter, melted
2 cloves garlic
1/2 small onion, minced (about 4 tbsp)
1/8 tsp nutmeg
3 tbsp milk
1 tsp salt
1 tsp fresh ground pepper

2 slices whole wheat bread
1 tsp dried basil
1 tsp rosemary
2 tsp olive oil
  1. Preheat oven to 425 degrees. Rinse scallops in a colander. Set aside.
  2. In a medium sized bowl, mix together melted butter, garlic, onion, nutmeg, half and half (or milk), salt and pepper. Add scallops and mix to coat. Transfer to a small casserole dish.
  3. In a small bowl, shred bread slices with a cheese grater to create fresh bread crumbs. Mix in basil, rosemary and olive oil.
  4. Sprinkle the prepared bread crumbs on top of the scallop mixture.
  5. Bake for 15 - 20 minutes.
Makes 2 servings.



The Skinny:
Calories: 227; Total Fat: 10g; Total Carbs: 18g; Fiber: 3g; Protein: 15g

2 comments:

Bevan said...

I loved these!

Amateur Chef. Professional Dieter. said...

Mmmmmmm! I could use a dish of them right now!!