Easy Parmesan Crusted Scallops

Parmesan crusted scallops are fast and easy to make. They fit nicely into a vegetarian, low-calorie, keto and/or gluten-free lifestyle. Round off this healthy meal with Asparagus with Caramelized Onions and Tomatoes!

Parmesan Crusted Scallops

Parmesan Crusted Scallops

Course Main Course
Cuisine American
Servings 2 people
Calories 300 kcal

Ingredients
  

  • ¾ lb sea scallops (about 18 medium)
  • 2 tbsp butter, melted
  • 1 tbsp dry white wine
  • ½ tbsp lemon juice
  • ¼ cup parmesan cheese, divided
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½  tsp garlic powder
  • ½ tsp dried parsley
  • Dash cayenne pepper
  • Dash paprika

Instructions
 

  • Preheat oven to 350℉.
  • Rinse scallops and pat them dry.  Coat a baking pan with cooking spray and lay scallops out in a single layer.
  • In a small bowl, mix together butter, wine, lemon juice, 2 tbsp parmesan, salt, pepper, garlic powder, parsley and cayenne pepper.  Set aside until mixture thickens, about 10 minutes.
  • Divide the butter mixture evenly over the top of the scallops. 
  • Cover the pan with aluminum foil and bake until scallops are opaque and have an internal temperature of 115℉.  This should take between 20 and 30 minutes depending on the size of the scallops.
  • Remove the pan from the oven and take off the aluminum foil.  Sprinkle scallops with remaining parmesan and paprika.
  • Turn the oven to broil and move the oven rack to the broiler position.  Place the baking pan back into the oven and broil until the cheese is browned, 2-3 minutes.
  • Hack:  Reheat leftovers in the oven for 5-15 minutes, depending on size.  Microwave reheating is not recommended.  
  • Hack: Leftovers can be stored in the refrigerator for up to 4 days or tightly wrapped and frozen for up to 3 months. 
Keyword baked seafood, gluten-free, keto, low calorie, parmesan cheese, scallops, seafood, vegetarian

Did you know?  Scallops are considered to be one of the healthiest kinds of seafood!

Roasted Red Cabbage with Shrimp

Roasted Red Cabbage with Shrimp
Roasted Red Cabbage with Shrimp

Roasted Red Cabbage with Shrimp

 

8 oz red cabbage, roughly chopped (3 cups)

1 cup onion, sliced

½“ ginger root, finely diced

2 tsp olive oil

Salt and black pepper to taste

8 oz 50-70 count raw shrimp, deveined and shelled

2 clove garlic, minced (1 tsp)

1 tbsp honey

2 tbsp soy sauce

3 tbsp Sweet And Hot Chili Sauce

½ tsp sesame oil

1 cup cooked rice, hot

 

Preheat to 450°F. LIne a 9’ x 13” baking pan with parchment paper.

Place the cabbage, chopped ginger, and onion in the baking pan. Drizzle with olive oil and season with salt and pepper to taste; toss to coat. Arrange in an even layer. Roast 14 to 16 minutes, or until slightly tender.

In the meantime, combine the garlic, honey, soy sauce, sweet chili sauce and sesame oil to make a sauce. Dry shrimp with paper towels and place in a bowl.  Toss with 2 tablespoons sauce. Set aside to marinate, stirring occasionally, at least 10 minutes.  Reserve remaining sauce.

When cabbage is done roasting, remove the pan from the oven, leaving the oven on.  Push cabbage to one side of the pan and lay shrimp on the other side of the pan in a single layer.  Discard any leftover marinade.

Roast 5 to 7 minutes, or until the shrimp are opaque and cooked through. Remove from the oven. Stir the roasted shrimp and cabbage to combine.

Serve the roasted shrimp and cabbage with the cooked rice. Top with the reserved sauce.

 

2 servings, 410 calories per serving

Hack:  Shrimp can be purchased individually from the seafood counter at most grocery stores.  Alternately, it can be purchased frozen in larger portions if you wish to keep some on hand.  Thaw needed amounts before cooking.

Hack:  Shrimp can be thawed overnight in the refrigerator.  It can be thawed more quickly by placing it in a sealable bag and submerging in a bath of cold water for about an hour.

Hack:  Ask the produce clerk to cut a head of cabbage into wedges so you’ll only have to buy what you need.  They’ll wrap the leftover pieces and put it back on the shelf for sale.  If you find that you have leftover cabbage, use it to make this tasty Broccoli Coleslaw or Oven Braised Pork Roast with Red Cabbage and Leek!

Hack:  Do you know that you can freeze fresh ginger root?  Grating it in it’s frozen state is easier than grating it fresh and, if you choose organic ginger, you don’t have to peel it!  Simply place in a sealed freezer bag or container and pop it in the freezer.

Hack:  Place any leftover rice while still warm (to retain moisture) in serving size containers and freeze for future use.

 

Panko Parmesan Crusted Scallops

Vegetarian panko parmesan crusted scallops is an easy-peasy dish that’s on the table in less than 20 minutes!

Panko Parmesan Crusted Scallops 
Panko Parmesan Crusted Scallops

Panko Parmesan Crusted Scallops
(Courtesy:  Ray and Irene Horne)

 

6 sea scallops

Dash of salt

Dash of pepper

1 tbsp butter, melted

1 tbsp lemon juice

1 tbsp chopped shallot

1 clove garlic, minced (1 tsp)

¼ cup panko breadcrumbs

2 tbsp Parmesan cheese

 

Heat the oven to 425℉. Coat a small oven-proof pan with cooking spray. Pat scallops dry and arrange in a single layer in the pan. Sprinkle with salt and pepper.

Whisk butter, lemon juice, shallot and garlic in a small bowl and pour evenly over scallops.

In the same bowl, mix breadcrumbs and Parmesan. Sprinkle over the top of the scallops.

Bake until the scallops are opaque and the topping is golden brown, 10 to 15 minutes.

Serve hot.

Suggested side dish:  Baked Rice Pilaf

 

1 serving, 450 calories

Hack: Scallops can be purchased individually from the seafood counter at most grocery stores. Alternately, they can be purchased frozen in larger portions if you wish to keep some on hand. Thaw needed amounts before cooking.

Hack: Seafood can be thawed overnight in the refrigerator. It can be thawed more quickly by placing it in a sealed bag and submerging in a bath of cold water for about an hour.

Quick and Easy Szechuan Shrimp

This spicy Szechuan shrimp recipe hails from Southwest China. It’s healthy, tasty and easy to make from ingredients you probably already have in your kitchen!

Szechuan Shrimp

Szechuan Shrimp

Course Main Course
Servings 3

Ingredients
  

  • 4 tbsp water
  • 2 tbsp ketchup
  • 1 tbsp soy sauce
  • 2 tsp cornstarch 
  • 1 tsp honey
  • ½ tsp crushed red pepper
  • ¼ tsp ground ginger
  • A few Sichuan peppercorns
  • 1 tbsp olive oil
  • ¼ cup green onion, sliced
  • 4 cloves garlic, minced (4 tsp)
  • 12 oz medium cooked shrimp, shell removed
  • cups cooked rice, hot

Instructions
 

  • In a bowl, combine the first 8 ingredients (water through peppercorns) and set aside.
  • Heat oil in a large skillet over medium-high heat. Cook green onion and garlic for 30 seconds. Add shrimp to pan and toss to coat with oil. Add sauce and cook, stirring constantly, until sauce is bubbly and thickened.
  • Serve over rice.
  • Hack:  Chop leftover green onions and freeze in a sealable freezer bag or container for future use. While they won’t retain the crispness that would make them suitable for salads or garnish, they will be fine for cooking.
Keyword Asian cuisine, Asian food, Chinese cuisine, Chinese food, Homemade Asian food, Homemade Chinese food, quick and easy meal, seafood, shrimp, Szechuan Shrimp, Traditional Asian Food, Traditional Chinese Food, vegetarian

Did you know?  Shrimp is a healthy addition to your diet.  It provides a high amount of nutrients that aren’t abundant in other foods!

Do you have some cooked shrimp left?  Check out this quick and easy tomato and shrimp salad!

Thai Peanut Shrimp Rice Bowl

This authentic spicy Thai peanut shrimp rice bowl is a hearty and satisfying meal. It stores well so make extra for lunch or dinner later in the week!

Thai Peanut Shrimp Rice Bowl

Thai Peanut Shrimp Rice Bowl

Course Main Course
Cuisine Thai
Servings 3 servings
Calories 320 kcal

Ingredients
  

  • ½ cup chopped onion
  • 1 tbsp olive oil
  • ¼ tsp cayenne pepper (or to taste)
  • ¼ tsp freshly grated ginger
  • ¼ cup chopped carrots
  • ½ cup sweet potato, chopped
  • 1 cup vegetable broth
  • ½ cup tomato juice
  • ¼ cup smooth peanut butter
  • ¾ tsp sugar, optional
  • 8 oz cooked shrimp
  • cups cooked jasmine rice, hot

Instructions
 

  • Heat olive oil in a large pot over medium. Saute onions until translucent.  Stir in the cayenne and fresh ginger. Add carrots and saute for 5 more minutes.  Add sweet potatoes and stock, bring to a boil and simmer for about 15 minutes until the vegetables are tender.
  • Using a blender or food processor, puree vegetables with the cooking liquid and tomato juice.  Return puree to soup pot. Stir in peanut butter until smooth. Add sugar, if desired. Stir in shrimp and heat gently to avoid scorching.  Serve over hot rice.
  • Hack:  Freeze cooled puree in serving-size portions using sealable sandwich bags or freezer containers.  Freeze warm (to retain moisture) rice in a similar manner. To serve, simply thaw and combine puree, rice and shrimp.  Heat gently.
  • Hack:  Do you know that you can freeze fresh ginger root?  Grating it in its frozen state is easier than grating it fresh and, if you choose organic ginger, you don’t have to peel it!
  • Hack:  Shrimp can be purchased individually from the seafood counter at most grocery stores.  They can be purchased frozen in large portions if you wish to keep some on hand.  Thaw needed amounts before cooking.  
  • Hack:  Seafood can be thawed overnight in the refrigerator.  It can be thawed more quickly by placing it in a sealable bag and submerging in a bath of cold water for about an hour.
Keyword homemade Thai cuisine, homemade Thai food, peanut shrimp, rice bowl, seafood, shrimp, Thai cuisine, Thai food, Thai rice bowl

Did you know? While many worry about the fat and calorie content in peanut butter, studies show that its nutritional profile can be a valuable part of a healthy eating plan!

Tomato and shrimp salad is another great and low-calorie way to include more seafood in your diet.