Dietitian’s tip:
Instead of covering the scallops with a heavy sauce, this recipe calls for broiling them in honey and lime juice.
Number of servings
Serves 4
- Diabetes meal plan
- Weight management
- Low-fiber
- Kidney diet
- Gluten-free
Ingredients
- 4 tablespoons honey
- 2 tablespoons lime juice
- 1 tablespoon olive or canola oil
- 1 pound bay or sea scallops, rinsed and patted dry
- 2 teaspoons grated lime peel
- 1 lime, cut into 4 wedges
Directions
Preheat the broiler.
Place the rack 4 inches from the heat source. Cover a broiler pan or baking sheet with aluminum foil. Use plenty of cooking spray on the foil.
In a large bowl, whisk together the honey, lime juice and oil. Add the scallops and toss gently to coat with the honey mixture. Arrange the scallops in a single layer on the prepared broiler pan or baking sheet.
Broil the first side of the scallops for about 5 minutes. To test doneness, use the top of a knife to pull up a bit of the scallop. The scallops are done when they are no longer clear throughout, called opaque. Once the top is done, turn the scallops over and broil for another minute.
Divide the scallops onto 4 warmed plates.
Pour any juices from the broiler pan or baking sheet over the scallops.
Sprinkle with grated lime peel and serve with a lime wedge.
Nutritional analysis per serving
Serving size: About 4 ounces
- Calories 179
- Total fat 4 g
- Saturated fat 0.5 g
- Trans fat trace
- Monounsaturated fat 2.5 g
- Cholesterol 27 mg
- Sodium 445 mg
- Total carbohydrate 23 g
- Dietary fiber 0.5 g
- Added sugars 17 g
- Protein 14 g
- Total sugars 17 g
- Polyunsaturated fat 0.5 g
- Potassium 270 mg
- Calcium 15 mg
- Magnesium 27 mg
- Vitamin D 1 IU
- Iron 0.5 mg
Oct. 31, 2024
