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Breaded and Baked Sea Scallops with Lemon Roasted Garlic Aioli


Cooking spray
1 1/2 pounds sea scallops
1 recipe Italian Seasoned Italian Bread Crumbs
1/4 cup skim milk
2 egg whites lightly beaten
Lemon Roasted Garlic Aioli


Preheat oven to 375º F. Lightly spray a large shallow baking dish or baking sheet with cooking spray.

Rinse scallops and drain on paper towels. Whisk milk and egg whites together in a large bowl or shallow container. Add scallops to milk and toss gently to coat.

Pour Seasoned Italian Bread Crumbs into a large zip lock bag or large shallow dish. Add scallops and shake or toss until well coated on all sides with crumbs. Place breaded scallops in a single layer on baking sheet or dish and bake uncovered for 20 minutes to 25 or until bread crumbs are lightly browned.

Yield: 4 servings including two tablespoons of Aioli each at approximately 260 calories; 6 grams fat; 1.9 grams saturated fat 60 milligrams cholesterol; 17 grams carbohydrate; 0 fiber; 30 grams total protein; 854 milligrams sodium.

Lemon Roasted Garlic Aioli

  • 1 large head of garlic
  • 3/4 cup low fat mayonnaise, 2 grams fat per tablespoon
  • 2 tablespoons fresh lemon juice

    Preheat oven to 350º F. Using a sharp knife, slice head of garlic in half crosswise. Rejoin the top of the garlic head with the bottom and wrap tightly in foil. Bake garlic for 35 to 40 minutes or until garlic cloves become soft and easy to scoop out of skin. Remove garlic from oven and allow to cool 10 to 15 minutes before unwrapping foil. Using a small spoon or knife, scoop garlic out of each individual clove and set aside in a small bowl or cup.

    Combine roasted garlic in food processor or blender along with mayonnaise and lemon juice. Process all ingredients together until smooth.

    Yield 1 cup or 8 2-tablespoon servings each at approximately 40 calories; 3 grams total fat; 0.8 gram saturated fat; 0 cholesterol; 3.5 grams carbohydrate; 0 fiber; 0.2 gram protein; 240 sodium

    SEASONED ITALIAN BREAD CRUMBS

  • 2 oz. (2 to 3 slices) fresh Italian or sourdough bread made without added fats or sugar or 2 cups herb or garlic seasoned fat free salad croutons (If using seasoned croutons, reduce salt to ¼ teaspoon)
  • 1/2 oz. fresh grated Parmesan cheese
  • 2 teaspoons Molly McButter, Butter Buds, etc.
  • 1/4 to 1/2 teaspoon salt
  • 1/4 teaspoon fresh ground pepper
  • 1 clove fresh peeled garlic
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon dried thyme
  • 1/2 teaspoon garlic powder

    Toast bread if using and let cool until dried out. Combine bread or seasoned croutons in food processor with remaining ingredients and process until fine.

    Yield: 3/4 cup seasoned bread crumbs at approximately 229 calories; 6 grams total fat; 3 grams saturated fat; 14 milligrams cholesterol; 38 grams carbohydrate; 2 grams dietary fiber; 11 grams protein; 1273 milligrams sodium.

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