Pan-Seared Sea Scallops with Breading

You'll want to slip this recipe into the front of your last-minute guests file. Pasta and mixed greens nicely complement the tender, citrusy shellfish.

½ cup dry breadcrumbs
½ tsp. kosher salt
1 lb sea scallops
2 Tbsp. butter
1 Tbsp. olive oil
¼ cup white wine or chicken broth
2 Tbsp. lemon juice, freshly squeezed
1 clove garlic, minced
1 tsp. fresh parsley, minced

In a shallow bowl, toss breadcrumbs with salt. Dip scallops in crumb mixture to coat both sides, patting to help coating adhere.

In a large skillet, heat butter and oil over medium-high heat. Add scallops; cook 1½-2 minutes on each side or until firm and opaque. Remove from pan; keep warm.

Add wine, lemon juice and garlic to same pan; bring to a boil. Stir in parsley. Drizzle over scallops; serve immediately.

Makes 4 servings.

Nutrition:
1 serving: 249 calories, 11g fat (4g saturated fat), 52mg cholesterol, 618mg sodium, 14g carbohydrate (1g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.