Olive oil spray

3/4 pound bay or baby scallops

Salt and freshly ground black pepper

1 tablespoon butter

1 cup Panko breadcrumbs

Preheat oven to 400 degrees. Spray a small baking dish (about 7 inches in diameter) with olive oil spray. Add the scallops and spread out over the dish. Sprinkle with salt and pepper to taste. Cut butter into small 1/4- to 1/2-inch pieces and scatter over the scallops. Spoon breadcrumbs over the scallops completely covering them. Make sure the oven is at temperature and add the baking dish. Bake 10 minutes, checking to make sure the breadcrumbs do not burn. They should be golden.

Yield 2 servings.

Per serving: 433 calories (25% from fat), 12.1 g fat (4.5 g saturated, 3.6 g monounsaturated), 70 mg cholesterol, 35.8 g protein, 43.4 g carbohydrates, 2.5 g fiber, 730 mg sodium.