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Cheryl Wixson


  • 1 pound Maine scallops
  • 8 ounces mushrooms finely chopped
  • 3 tablespoons butter divided
  • 1 tablespoon flour
  • 1 cup milk
  • ½ cup grated cheese (cheddar Swiss, Parmesan, Gruyere, Fontina)
  • sea salt and fresh pepper to taste
  • 2 tablespoons chopped fresh parsley


  • Remove the muscle from the scallops, rinse and pat dry. Divide between 4 individual ramekins or small casserole dishes.
  • To prepare the sauce: In a saucepan on top of the stove, gently melt one tablespoon of butter.
  • Whisk in the flour. Slowly add the milk, whisking, and cook until the mixture thickens. Whisk in the cheese and stir until melted. Season to taste with sea salt and fresh pepper.
  • Sauté the chopped mushrooms in 2 tablespoons butter until they give up their water. Divide the mushrooms evenly between the scallop casseroles.
  • Cover each casserole with about 1/3 cup of sauce. Sprinkle the tops with chopped fresh parsley. Bake in a 375-degree oven until bubbly and the scallops are cooked, about 20 minutes.
  • To complete the meal, serve with brown rice or a baked potato, peas, and dilled baby carrots.
  • Makes four servings.


Nutritional analysis per serving: 274 calories, 26 grams protein, 9 grams carbohydrates, 15 grams fat, (0 grams trans fat), 620 mg. sodium, less than 1 gram fiber