Scallops Fra Diavolo – Low calorie, low carb, packed with protein.

One of my local stores sells a take-and-bake version of this dish.  They use bread crumbs and butter in there’s and I wanted to see if I could tweak it to low the carbs and calories a bit.  Many other Scallops Fra Diavolo recipes have a spicy tomato sauce.   By making this dish without a sauce it eliminates the need to serve it over pasta, and you still get the spicy tomato flavor.  If you want this a bit more saucy you can use canned diced tomatoes instead of the fresh tomato, just drain off any excess juice first.

Scallops Fra Diavolo

Serves 2

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Ingredients

  • 8 oz bay scallops, raw
  • ⅛ cup almond meal
  • 2 medium Roma tomatoes, diced & seeded
  • ½ medium onion, diced
  • 2 Tbsp dried parsley
  • 2 cloves garlic, minced
  • 1 tsp crushed red pepper flakes
  • 1 Tbsp grated parmesan
  • Salt and pepper to taste
  • Olive oil spray


Directions

Start by combining almond meal, parsley, salt, pepper and red pepper flakes in a bowl.  Once combined add scallops then stir to coat in the seasoned almond meal.  Add tomatoes, onion and garlic and stir gently to combine all ingredients.

Spray a shallow pan with non-stick cooking spray and add scallops to pan, spray top of scallops lightly with olive oil.  Scallops should fit in pan in a single layer  Bake in preheated 400° oven for approximately 20 minutes until scallops are firm.  Plate and serve, topping each serving with ½ of the grated Paremsan.

Basic Nutrition Info (per serving)

  • 183 calories
  • 14 grams carbs
  • 6 grams fat
  • 20 grams protein


Approximate Cost = $4.00/serving ($8.00/recipe)
At about $9.00/lb the only major cost here is the scallops.  Almond meal is about $14.00/lb but you only use a small amount.  Add a side salad to this meal and you can feed 2 people for about $10.00.

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