Easy Baked Scallops Recipe
Easy Baked Scallops Recipe provides 7g protein and 201 calories per serving — a lower-protein shellfish option for variety in your rotation. Quick-preps 6 servings on the stovetop, useful for those alternating between beef, poultry, and seafood sources. Best used alongside higher-protein carbs or legumes to hit your daily protein goal.
Ingredients
- •Scallops
- •Thyme, Fresh
- •Wine, White, Dry(120g)
- •Yellow Onion
- •Parsley, Fresh(120g)
- •Unsalted Butter(284g)
- •Garlic(80g)
- •1 tsp fine salt
- •Bread Crumbs, Dry, Plain(240g)
- •1 tsp black pepper
Instructions
- 1Mince the fresh garlic and chop the fresh parsley finely. In a small bowl, combine the softened butter, minced garlic, parsley, and bread crumbs until fully mixed; set aside.
- 2Dice the onion into small pieces. In a saucepan, combine the white wine, diced onion, fresh thyme, and a pinch of salt and pepper over medium heat. Simmer for 3–4 minutes until the onion softens slightly and the flavors blend; remove from heat.
- 3Preheat your oven to 450°F (230°C). Pat the raw scallops dry with paper towels and arrange them in their shells (or on a baking tray lined with parchment) in a single layer.
- 4Spoon a small amount of the warm wine-onion mixture over each scallop, dividing evenly.
- 5Top each scallop with approximately 1 teaspoon of the garlic-parsley butter mixture, spreading it gently over the surface.
- 6Bake at 450°F (230°C) for 4–5 minutes until the butter is golden brown and bubbling around the edges and the scallops are opaque and firm to the touch.
- 7Divide the baked scallops evenly into 6 serving portions while hot. Serve immediately as an appetizer or alongside a fresh salad.
Nutrition — Per Serving
201
calories
7g
protein
41g
fat
- Carbohydrates
- 35g
- Saturated fat
- 0.5g
- Sodium
- 312 mg
- Dietary fiber
- 2.7g
6 servings per batch · ~141g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Swap any ingredient and get recalculated macros instantly.
Set your goal to unlock — free, 30 secondsCommon questions
How much protein does Easy Baked Scallops Recipe have per serving?
Each serving contains only 7g of protein at 201 calories, making this a carb and fat-focused option rather than a protein source. The macro split is 41g fat and 35g carbs per serving.
How long does Easy Baked Scallops Recipe take to prep?
This quick prep recipe yields 6 servings in a single stovetop session, allowing you to prepare multiple portions efficiently. It works well as a complement to protein-primary dishes within your meal prep rotation.
Is Easy Baked Scallops Recipe good for fat loss?
At 201 calories per serving, scallops are a lower-calorie option that can fit into fat loss protocols when paired with high-protein sides. However, this recipe alone won't meet daily protein targets—treat it as a component rather than a standalone meal.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
