Lemon Butter Baked Scallops – CE
Broccoli and brown rice
  • Clean Eating
  • freezable, seafood
  • 2019:Favorite Recipes, Once A Week Meal Plans Vol 3
Lemon Butter Baked Scallops – CE
Broccoli and brown rice
  • Clean Eating
  • freezable, seafood
  • 2019:Favorite Recipes, Once A Week Meal Plans Vol 3
Servings:

Ingredients

Prep
  • 1 1/2 lbs large raw sea scallops
  • 2 T olive oil
  • salt and pepper to taste
  • 3/4 C butter softened
  • 4 t minced garlic
  • 1 T dried parsley flakes
  • 1/4 t dried oregano
  • 2 T lemon juice
  • 2/3 C whole wheat Panko bread crumbs
  • 2 T grated Parmesan cheese
  • 1 lemon
On Cooking Day
  • 16 oz fresh broccoli
  • 2 bag frozen brown rice steamers

Instructions

To Assemble
  1. Spray a 9 x 13 baking dish with non stick spray.
  2. Pat scallops dry and place in baking dish along with next 2 ingredients and gently toss to mix.
  3. Mix next 5 ingredients in a medium bowl. Use a fork if needed to blend well.
  4. Dab butter mixture evenly over scallops. Sprinkle with bread crumbs and Parmesan cheese. Cover with foil.
  5. Cut lemon into wedges and put in a small container with lid.
To Cook
  1. Bake uncovered in a 400 degree oven for 15-20 minutes or until scallops are cooked through.
  2. Cook rice and broccoli according to package directions.
  3. Serve with broccoli, rice and a wedge of lemon on the side.

Ingredients

Prep
  • 1 1/2 lbs large raw sea scallops
  • 2 T olive oil
  • salt and pepper to taste
  • 3/4 C butter softened
  • 4 t minced garlic
  • 1 T dried parsley flakes
  • 1/4 t dried oregano
  • 2 T lemon juice
  • 2/3 C whole wheat Panko bread crumbs
  • 2 T grated Parmesan cheese
  • 1 lemon
On Cooking Day
  • 16 oz fresh broccoli
  • 2 bag frozen brown rice steamers

Instructions

To Assemble
  1. Spray a 9 x 13 baking dish with non stick spray.
  2. Pat scallops dry and place in baking dish along with next 2 ingredients and gently toss to mix.
  3. Mix next 5 ingredients in a medium bowl. Use a fork if needed to blend well.
  4. Dab butter mixture evenly over scallops. Sprinkle with bread crumbs and Parmesan cheese. Cover with foil.
  5. Cut lemon into wedges and put in a small container with lid.
To Cook
  1. Bake uncovered in a 400 degree oven for 15-20 minutes or until scallops are cooked through.
  2. Cook rice and broccoli according to package directions.
  3. Serve with broccoli, rice and a wedge of lemon on the side.

*Non seafood eaters, substitute with cubed chicken.  May require longer cook time.
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