Broiled scallops with sweet lime sauce

Dietician's Tip

Instead of covering the scallops with a heavy sauce, this recipe calls for broiling them in honey and lime juice.

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

Heat the broiler. Position the rack 4 inches from the heat source. Cover a broiler pan or cookie sheet with aluminum foil. Spray generously with cooking spray.

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 until opaque throughout when tested with the tip of a knife, about 5 minutes. 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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 185
Total carbohydrate: 23 g
Cholesterol: 27 mg
Dietary fiber: 1 mg
Monounsaturated fat: 2.5 g
Protein: 14 g
Saturated fat: 1 g
Serving size: About 4 ounces
Sodium: 445 mg
Total fat: 4 g

DASH Eating Plan Servings

Meats, poultry and fish: 2
Sweets: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 2
Sweets, desserts and other carbohydrates: 1 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1
Sweets: 1

Last Updated Aug 20, 2015


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