Low Sodium Panko Encrusted Bay Scallops Recipes
LOW-SODIUM PANKO-ENCRUSTED BAY SCALLOPS
Frozen bay scallops at the local market are $5.99/lb and 40 Mg/sodium per 10 pcs. Plain panko bread crumbs are about 45 Mg per 1/2 cup. I don't regularly deep fry food; I know it's not very healthy but if done once in a while it's okay. I serve hand-cut potato fries with this because it's like a Saturday night fish fry sort of...
Provided by Robert Thomas
Categories Seafood
Time 1h20m
Number Of Ingredients 5
Steps:
- 1. Thaw the scallops in a colander under cold running water. When they are loosened and soft, scoop them up in a paper towel and damp dry them.
- 2. Drop them in a large zip-lock bag, and then begin carefully and sparingly adding flour, just enough that the scallops become uniformly-coated. Bounce the bag around with your free hand to assist.
- 3. In a small bowl, crack an egg and whisk it. Add this to the scallops in the bag, and uniformly coat the scallops.
- 4. In another zip-lock bag, pour 1/2 cup of the panko bread crumbs. Using a slotted spoon, transfer over the scallops in groups and gradually coat them in the breadcrumbs. With the bag zipped, jostle the scallops then remove them to a dinner plate.
- 5. Allow the scallops to stand for about ten minutes to let the egg coating to stiffen and while doing so, start your deep frier.
- 6. When the oil is ready, using a slotted spoon, scoop up a batch of scallops and cook them in the oil until they are a light golden color. Serve with the low-sodium condiment of your choice, melted unsalted butter, etc.
PANKO-CRUSTED SCALLOPS RECIPE - (3.7/5)
Provided by adrienne30343
Number Of Ingredients 9
Steps:
- 1.) Pat scallps dry. Season with salt and pepper. 2.) Beat the egg with the milk. Arrange the flour, egg mixture and panko in three shallow dishes. Dust each scallop lightly with the flour (shake off excess), coat with egg and dredge in the panko. 3.) Heat the oil in a large nonstick skillet over medium heat until it just begins to shimmer. Add the scallops and cook 2 to 3 minutes undisturbed, until golden. Turn and cook 2 minutes more, or until cooked through. Plate and garnish with lemon wedges, if desired. Serve with mashed potatoes and sauteed baby spinach.
PANKO-CRUSTED SCALLOPS
Make and share this Panko-Crusted Scallops recipe from Food.com.
Provided by Bren in LR
Categories < 30 Mins
Time 25m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Pat scallops dry. Season with salt and pepper.
- Beat the egg with the milk. Arrange the flour, egg mixture, and panko in three shallow dishes. Dust each scallop lightly with the flour (shake off excess), coat with the egg, and dredge in the panko.
- Heat the oil in a large nonstick skillet over medium heat until it just begins to shimmer. Add the scallops and cook 2 to 3 minutes undisturbed, until golden. Turn and cook 2 minutes more, or until cooked through.
- Plate and garnish with lemon wedges, if desired. Serve with prepared mashed potatoes and sauteed baby spinach.
Nutrition Facts : Calories 236.2, Fat 12.7, SaturatedFat 1.4, Cholesterol 74.2, Sodium 636.8, Carbohydrate 13.2, Fiber 0.6, Sugar 0.5, Protein 16.7
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