OVEN FRIED SCALLOPS

15 oz sea scallops, cut in quarters
3 tbsp low fat buttermilk
1/3 cup plus 2 tsp seasoned dried bread crumbs (or seasoned crushed corn flake crumbs)
1/2 tsp ground thyme

Preheat oven to 500 degrees F. Spray baking sheet with nonstick spray and set aside.

In a medium mixing bowl, combine scallops and buttermilk, turning to coat. Let stand at room temperature for 15 minutes to marinate.

In small mixing bowl, combine the bread crumbs (or corn flake crumbs) and thyme. Dredge each scallop in crumb mixture, coating both sides. Arrange scallops on baking sheet.

Bake carefully turning scallops over until browned on all sides, about 5 minutes.

Servings: 4
Per serving: 139 calories
Each serving provides: 3 proteins, 1/2 bread, 5 optional calories

Source: Weight Watchers Healthy Life Style Cookbook