Name: Healthy Baked Scallops
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Ingredients: 1 pound Sea Scallops (fresh, patted dry); 2 tablespoons Ghee or Olive Oil; 1 tablespoon Lemon Juice (freshly squeezed); to taste Salt; to taste Pepper; 2 tablespoons Fresh Parsley (chopped); 1 Lemon Wedges (for serving)

There’s something undeniably elegant about scallops, and when prepared correctly, they can elevate any meal. These Healthy Baked Scallops are not only delicious but also incredibly easy to make. With just a handful of ingredients, you can create a dish that’s both nutritious and bursting with flavor. Whether you’re hosting a dinner party or looking for a quick weeknight meal, these scallops are sure to impress your family and friends.

Why You’ll Keep Making It

There are countless reasons to fall in love with this Healthy Baked Scallops recipe. Firstly, scallops are a fantastic source of lean protein, making them a perfect choice for a healthy lifestyle. Secondly, the simple combination of ghee or olive oil, fresh lemon juice, and parsley highlights the natural sweetness of the scallops without overpowering them. Lastly, this dish can be prepared in under 20 minutes, which is a huge win for those busy weeknights!

Ingredient Notes

Sea Scallops: Fresh, plump scallops are ideal. Ensure they are patted dry to achieve a nice sear.
Ghee or Olive Oil: Ghee adds a rich, buttery flavor, while olive oil is a lighter alternative. Both work beautifully.
Lemon Juice: Freshly squeezed lemon juice brightens the dish and balances the richness of the scallops.
Fresh Parsley: Chopped parsley adds a vibrant color and a hint of freshness to the dish.
Salt and Pepper: Essential for enhancing the scallops’ natural flavors; adjust according to your taste.
Lemon Wedges: For serving, these add a lovely touch and allow everyone to customize their flavor.

Recommended Tools

Baking Dish: A shallow dish is best for even cooking.
Mixing Bowl: For combining the ghee or oil, lemon juice, and seasonings.
Paper Towels: To pat the scallops dry before baking.
Oven Mitts: Safety first! Use these when handling the hot baking dish.
Measuring Spoons: Accurate measurements ensure the perfect flavor balance.

Stepwise Method: Healthy Baked Scallops

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C) to ensure it’s hot enough for a perfect bake.

Step 2: Prepare the Scallops

Pat the sea scallops dry with a paper towel to remove excess moisture. This step is crucial for achieving that beautiful golden crust.

Step 3: Mix the Ingredients

In a mixing bowl, combine 2 tablespoons of ghee or olive oil, 1 tablespoon of lemon juice, and a pinch of salt and pepper. Whisk together to create a light marinade.

Step 4: Arrange the Scallops

Place the dried scallops in a baking dish, and drizzle the marinade over them. Toss gently to coat each scallop evenly.

Step 5: Add Fresh Parsley

Sprinkle 2 tablespoons of chopped fresh parsley over the scallops, ensuring they are well-covered with herbs.

Step 6: Bake

Bake the scallops in the preheated oven for about 10-12 minutes, or until they are opaque and slightly firm to the touch. Be careful not to overcook them, as they can become rubbery.

Step 7: Serve

Remove from the oven and serve immediately with lemon wedges on the side for an extra burst of flavor.

Easy Ingredient Swaps

Use coconut oil instead of ghee or olive oil for a dairy-free option.
Substitute lime juice for lemon juice for a different citrus twist.
For added flavor, consider using garlic or shallots in the marinade.
Swap parsley for fresh dill or chives to change up the herb profile.

Recipe Notes & Chef’s Commentary

Make sure to select high-quality scallops; freshness is key to achieving the best flavor.
If you don’t have ghee, olive oil will work just as well, but ghee does add a lovely depth of flavor.
Feel free to double the recipe for larger gatherings; just ensure you have a baking dish large enough to accommodate all the scallops.
For a touch of spice, you can sprinkle some paprika or red pepper flakes before baking.

Shelf Life & Storage

These Healthy Baked Scallops are best enjoyed fresh out of the oven. However, if you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven to avoid overcooking.

Your Questions, Answered

Can I use frozen scallops for this recipe?

Yes, you can use frozen scallops, but be sure to thaw them completely and pat them dry before baking to ensure they cook evenly.

What side dishes pair well with baked scallops?

These scallops pair beautifully with a light salad, steamed vegetables, or a bed of quinoa or rice for a complete meal.

How can I tell when scallops are done cooking?

Scallops are done when they are opaque and firm to the touch. If they are still translucent, they need more time in the oven.

Can I make this recipe ahead of time?

While it’s best to bake scallops just before serving, you can prepare the marinade and pat the scallops dry in advance. Simply combine them right before baking.

Quick Weeknight Wins

Easy Chicken Stir-Fry – A quick and healthy dinner option.
Vegetable Quinoa Bowl – Packed with nutrients and flavor.
One-Pan Salmon – A delightful dish that’s ready in no time.
15-Minute Pasta – Perfect for those busy evenings.

Hungry for More?

If you enjoyed this recipe, there are plenty more where that came from! Explore a variety of healthy and delicious recipes that cater to all tastes and occasions. From vibrant salads to savory main courses, there’s something to inspire every home cook.

When it comes to seafood, Healthy Baked Scallops truly shine. The ease of preparation and the delightful flavors make them a go-to dish for any occasion. Whether you’re treating yourself after a long day or impressing guests at a dinner party, these scallops are sure to be a hit. Don’t forget to serve them with a wedge of lemon and a sprinkle of fresh herbs for an unforgettable dining experience. Happy cooking!