Oat Crusted bay Scallops with Peas and Brown Rice

http://greenlitebites.com/2010/04/27/oat-crusted-bay-scallops-with-peas-and-brown-rice/
20100426_rice

Scallops were on sale! Scallops were on sale! I love when scallops are on sale! :) I rarely buy them but they are by far, my favorite seafood. There just so delicate, sweet and easy to prepare. Grilled, seared, baked, scampi-ed, kabob-ed, you name it they cook up fast and absorb flavors easily.

Last night I decided to bake my bay scallops. It was an easy, fast way to cook them up evenly and perfectly. I paired them with simple brown rice and peas that were flavored with a bit of lemon, thyme and rosemary. It’s a perfect trifecta of flavor that even pleased husband and child. At first the little guy was hesitant of the scallop but he finished every last one (once I promised some oreo cookies as dessert. ;)Oat Crusted bay Scallops with Peas and Brown Rice

Here’s how I made the scallops…

  • 1/2 cup (40g) Old Fashioned Oats
  • 1/4 cup (25g) parmesan cheese
  • 1/2 tsp dried Thyme
  • 1/2 tsp dried Rosemary
  • 1/2 tsp garlic powder
  • 1/8 tsp tsp kosher salt
  • 1/8 tsp ground black pepper
  • 1 lb bay Scallops

Preheat the oven on broil.

Pulse all the ingredients except the scallops in the blender to make the “breading”.

Put the breading in a quart-sized or bigger ziplock bag and add the scallop. They should naturally be most enough have the breading stick. Blow a little air in the bag, seal and shake to coat.

Place the scallops on a cookie sheet lined with aluminum foil, spray with non-stick cooking spray and cook or about 10 minutes. The breading should just start to brown and the scallops will be firm to touch. Don’t overcook them or they’ll be rubbery!

Here’s how I made the rice and peas…

  • 2 cups cooked brown rice (I used a store brand 90 second bag)
  • 1/4 tsp dried Thyme
  • 1/4 tsp dried Rosemary
  • 1/4 tsp kosher salt
  • 1 lemon (will use juice, zest and wedges)
  • 1.5 cups frozen peas

Spray a non-stick skillet over medium heat. Add the rice, thyme, rosemary, salt, and lemon zest. Stir and cook to allow flavors to merge until the rice starts to sizzle a little. Then add the juice from 1/2 of the lemon. Stir and then add the peas. Mix in a cook until the peas are warmed through. About 2-3 minutes.

Oat Crusted bay Scallops with Peas and Brown Rice - the rice

Serve 1/4 of the rice with 1/4 of scallops and 1-2 lemon wedges for 1 serving.

Approx Nutritional Information per serving
Servings Amt per Serving
4 1/4 of the recipe
Calories Fat Fiber WWPs
375 5g 7g old: 7 new: 10
Sugar Sat Fat Carbs Protein
3g 2g 57g 29g
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7 Comments and 0 Replies

  1. Krista S.

    Would you believe that even though my dad is a commercial fisherman, I have never been brave enough to try scallops? As a child, I collected the shells (they are beautiful), but I would never try the flesh. Not a huge seafood fan, but dang, you make them look tasty. I might just step out of my comfort zone a bit and give this a go.

  2. roni

    Really? Scallops have always been a fav of mine. They have such a great texture and are so sweet (in a seafood kind of way. lol) I come from a family of fisherman too… I have many found memories being out of my Grandpa’s clam boat. :)

  3. Kelly

    Mmmmm these look delicious, I would probably do them in a pan with a little pam sprayed in there because I love to get that crust. Oh crusty scallops how I love thee…
    I don’t know why but Jon hates scallops but loves crab, shrimp and lobster which I categorize in the same area. Plumpy, white, fleshy shell fish. He described that he hates the “way it gets all string cheesey when they pull apart…”
    ._.

  4. christina

    Im going to try this next week but put something else in the rice… I HATE peas! Maybe some fresh diced up asparagus…yummo!

  5. Candy

    Tried this it was pretty good, when I made the fried rice I added some chopped crystalized ginger and frozen vegetables.

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