Cappesante al Forno

Cappesante al Forno is a delightful baked scallop dish that captures the essence of the sea with a touch of Italian flair. Perfectly tender scallops are baked with a savory herb and breadcrumb topping, delivering a burst of flavor in every bite.

Ingredients

• Fresh sea scallops - 8 pieces
• Breadcrumbs - 50 grams
• Parmesan cheese, grated - 30 grams
• Garlic, minced - 1 clove
• Fresh parsley, chopped - 2 tablespoons
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Preheat your oven to 200°C (400°F).
2. Rinse the scallops under cold water and pat them dry with a paper towel.
3. In a mixing bowl, combine the breadcrumbs, grated Parmesan cheese, minced garlic, chopped parsley, olive oil, lemon juice, salt, and black pepper.
4. Place the scallops on a baking tray lined with parchment paper.
5. Spoon the breadcrumb mixture generously over each scallop, pressing it down slightly to adhere.
6. Bake the scallops in the preheated oven for 12-15 minutes, or until the topping is golden and the scallops are opaque.
7. Remove from the oven and let them cool for a minute before serving.

Nutrition

• Calories: 220
• Protein: 24 g
• Carbs: 14 g
• Fiber: 1 g
• Sugar: 0 g
• Sodium: 400 mg
• Cholesterol: 40 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.2 L

Health Benefits

• High in protein, which is essential for muscle building and repair.
• Rich in omega-3 fatty acids that promote heart health.

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