Baked Scallops Newburg

A seafood dish that tastes rich but fits into a healthy eating plan. From Prevention Healthy Cooking.

LiveBetterAmericaRecipe by LiveBetterAmerica

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25 minutes

35 minutes

4 servings



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Nutrition Info

  • 1 Serving
  • 170
  • 5g
    (Saturated Fat 2 1/2g, Trans Fat 0g)
  • 90mg
  • 370mg
  • 11g
    (Dietary Fiber 2g, Sugars 7g)
  • 20g
  • Percent Daily Value*
  • 10%
  • 4%
  • 20%
  • 15%
  • Exchanges
  • 1/2
  • 2 1/2
  • 1/2
  • 1
  • Carbohydrate Choices
  • 1

*Percent Daily Values are based on a 2,000 calorie diet.

Tips & Techniques

  • Wish for Fish

    Shellfish, such as scallops and shrimp, are good sources of vitamin B12—a vitamin that helps breakdown foods and so we can use them for energy.

  • Source:

    Meals That Heal from Prevention® (2001) p. 225

Notes

©Copyright 2009, Rodale, Inc.

Ingredients

  • 1/4  cup whole wheat bread crumbs
  • 2  teaspoons butter, melted
  • 1  pound bay scallops, rinsed, drained, and patted dry
  • 8  ounces mushrooms, sliced
  • 3  scallions, sliced
  • 2  tablespoons chopped fresh tarragon or 2 teaspoons dried, crushed
  • 2  tablespoons whole wheat or whole grain pastry flour
  • 1/4  teaspoon salt
  • 1/8  teaspoon ground red pepper
  • 1 1/2  cups 1% milk
  • 1  egg yolk

Directions

  1. 1Preheat the oven to 400°F. Place 4 small baking dishes (8 ounces each) on a baking sheet. Coat the dishes with cooking spray.
  2. 2In a small bowl, combine the bread crumbs and butter.
  3. 3Heat a large skillet coated with cooking spray over medium heat. Add the scallops and cook, stirring, for 3 minutes, or until opaque. Remove to a plate with a slotted spoon and keep warm.
  4. 4Add the mushrooms and cook, stirring occasionally, for 3 minutes, or until they release liquid. Add the scallions and tarragon and cook for 1 minute, or until the mushrooms are soft. Remove to the plate with the scallops.
  5. 5Add the flour, salt, and pepper and cook, stirring constantly, for 1 minute. Gradually whisk in the milk until blended.
  6. 6Cook stirring often, for 5 minutes, or until thickened. Add the egg yolk and cook, stirring constantly, for 2 minutes, or until the mixture bubbles. Add the scallops and mushroom mixture and stir to coat well. Spoon the mixture into the prepared baking dishes. Sprinkle with the reserved bread crumb mixture.
  7. 7Bake for 8 minutes, or until golden and bubbly.
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