Photography and text by
Jenny Shea Rawn MS, MPH, RD
Jenny Shea Rawn MS, MPH, RD is a registered dietitian, recipe developer, food photographer, and content creator. Her website (jennyshearawn.com) features local seafood recipes, coastal-living inspiration, and all things Cape and islands. Jenny lives in Falmouth with her husband and two young children. In this issue, she shares three recipes using local seafood that are best enjoyed al fresco. Follow her on Instagram at @JennySheaRawn for seaside inspiration, and seafood recipes, tips, and tricks.
In my house, seasonal shifts always influence our meal plans, and in the warmer months, we crave fresh produce and locally caught seafood. We are fortunate on the Cape and Islands to have access to some of the best seafood in the world. Oftentimes, my family and I purchase fish directly from the permitted fishermen and women right at the dock, which is as fresh as it gets! It also happens to be a great lesson for my kids on understanding where their food comes from. Here are a few of our family’s favorite warm weather meals. If the weather allows, these dishes are best enjoyed alfresco!
Scallops are rich in protein and are packed with vitamin B12, which is great for brain function and red blood cell synthesis. They also contain selenium, which supports a healthy immune system, and phosphorous, known to strengthen bones and teeth.
After you wash the herbs, make sure to dry them well, so they don’t add moisture to the panko topping. This panko-crumb mixture is also delicious on cod and haddock!
- ½ cup plain panko crumbs
- 2 tablespoons unsalted butter, softened
- 1 tablespoon extra virgin olive oil
- ¼ cup loosely packed parsley, finely chopped
- ¼ cup loosely packed dill leaves, finely chopped
- 1 clove garlic, minced
- ¼ teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper
- 1 lb fresh sea scallops, tough side muscle removed, patted dry
- ¼ cup dry white wine (we used Sauvignon Blanc)
- For garnish and serving
- Sea salt
- 1 lemon, cut into wedges
- 1 » Preheat the oven to 400 degrees. Spray a medium-sized, nine by nine-inch baking dish with cooking spray. Alternatively, you could use two nine-inch oval baking dishes.
- 2 » In a small bowl, combine panko crumbs, butter, extra virgin olive oil, parsley, dill, garlic, salt and pepper. Combine well with your fingers.
- 3 » Add scallops to the baking dish. Spoon panko topping atop scallops. Pour wine into the base of the baking dish, but not over the scallops.
- 4 » Bake for 11-13 minutes, or until scallops are just opaque. Broil for the last minute or two to toast the panko crumbs. (Keep a close watch so the panko crumbs don’t burn.) Bake time will vary depending on the size of your scallops. I test for doneness by pulling the baking dish out around 10 minutes and slicing a smaller-sized scallop in half.
- 5 » When finished, remove scallops from the oven. Sprinkle with sea salt, if desired. Serve with lemon wedges.