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August 23, 2004
Pan-Seared Scallops with Cilantro-Celery Mayonnaise
1/4 cup low-fat mayonnaise
2 tablespoons minced celery
2 teaspoons minced fresh cilantro
1/4 teaspoon salt
1/8 teaspoon black pepper
1 teaspoon olive oil
Cooking spray
1 1/2 pounds sea scallops
1/4 cup Italian-seasoned breadcrumbs
4 lime wedges
Combine first 5 ingredients.
Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Dredge the scallops in breadcrumbs. Add scallops to pan, and cook 4 minutes. Turn scallops, and cook 3 minutes or until done. Serve with mayonnaise mixture and lime wedges.
Yield: 4 servings (serving size: 5 ounces scallops, 1 tablespoon mayonnaise mixture, and 1 lime wedge)
CALORIES 216 (16% from fat); FAT 3.8g (sat 0.3g, mono 0.9g, poly 0.5g); PROTEIN 29.3g; CARB 14.7g; FIBER 0.8g; CHOL 56mg; IRON 0.8mg; SODIUM 743mg; CALC 58mg
Posted by carcharhinid at August 23, 2004 10:11 PM