Oat Crusted bay Scallops with Peas and Brown Rice
Oat crusted bay scallops, peas, and brown rice create a well-rounded meal that satisfies your taste buds and your hunger. Try this recipe out tonight!
Ingredients
Here's how I made the scallops...
- ½ cup 40g Old Fashioned Oats
- ¼ cup 25g parmesan cheese
- ½ teaspoon dried Thyme
- ½ teaspoon dried Rosemary
- ½ teaspoon garlic powder
- ⅛ teaspoon tsp kosher salt
- ⅛ teaspoon ground black pepper
- 1 lb bay Scallops
Here's how I made the rice and peas...
- 2 cups cooked brown rice I used a store brand 90 second bag
- ¼ teaspoon dried Thyme
- ¼ teaspoon dried Rosemary
- ¼ teaspoon kosher salt
- 1 lemon will use juice, zest and wedges
- 1.5 cups frozen peas
Instructions
made the scallops
- Preheat the oven on broil.
- Pulse all the ingredients except the scallops in the blender to make the "breading".½ cup 40g Old Fashioned Oats, ¼ cup 25g parmesan cheese, ½ teaspoon garlic powder, ⅛ teaspoon ground black pepper, ¼ teaspoon dried Thyme, ¼ teaspoon dried Rosemary, ¼ teaspoon kosher salt
- 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.1 lb bay Scallops
- 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!
made the rice and 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 ½ of the lemon. Stir and then add the peas. Mix in a cook until the peas are warmed through. About 2-3 minutes.½ teaspoon dried Thyme, ½ teaspoon dried Rosemary, ⅛ teaspoon teaspoon kosher salt, 2 cups cooked brown rice, 1 lemon, 1.5 cups frozen peas
Nutrition
Calories: 304kcalCarbohydrates: 44gProtein: 23gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 31mgSodium: 768mgPotassium: 529mgFiber: 7gSugar: 4gVitamin A: 482IUVitamin C: 36mgCalcium: 121mgIron: 3mg
Tried this recipe?Let us know how it was!