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
- 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
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.