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
- 1Preheat oven to 450°F (230°C).
- 2Make garlic parsley butter: mix softened butter, parsley, garlic, salt, and breadcrumbs in a bowl until combined.
- 3In a saucepan, combine white wine, onion, thyme, and pepper. Simmer briefly to blend flavours.
- 4Place scallops (in shells) on a baking tray lined with parchment. Spoon a little of the wine-onion mixture over each.
- 5Top each scallop with garlic parsley butter.
- 6Bake in oven for 4–5 minutes until golden and bubbling.
- 7Serve immediately hot, as an appetiser or with 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
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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.
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