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Potato-Crusted Scallops with Parsley-Lemon Sauce

Potato-Crusted Scallops with Parsley-Lemon Sauce

Prep: 15 minutes
Bake: 8 minutes
Serves: 4


  • 1/3 cup plain nonfat Greek yogurt
  • 3 tablespoons fresh
  • Lemon juice
  • 1 tablespoon chopped fresh parsley
  • 1tablespoon honey
  • 1 teaspoon lemon zest
  • ¼ cup potato flakes (for instant mashed potatoes)
  • 2 teaspoons fresh chopped chives plus additional for serving
  • 12 fresh dry or frozen large sea scallops, thawed if necessary, patted dry
  • 1 tablespoon olive oil

Directions:

  1. Preheat oven to 550°; spray rimmed baking pan with cooking spray.
  2. In small bowl, whisk yogurt, lemon juice, parsley, honey and zest. Makes about ½ cup
  3. In small bowl, stir potato flakes, chives, 1/8 teaspoon salt and ¼ teaspoon pepper. Place scallops on prepared pan; brush with oil and press potato flake-mixture on top.
  4. Bake scallops 8 minutes or until scallops are golden brown; serve with sauce.

Per serving (3 scallops, 2 tablespoons sauce): 173 Calories, 4g Fat (1g Saturated), 35mg Cholesterol, 645mg Sodium, 14g Carbohydrates, 0g Fiber, 5g Sugars, 4g Added Sugars, 20g Protein

Dietitian Tip: Serve over whole wheat spaghetti and zucchini noodles for an easy, beautiful weeknight meal!

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