Cape Cod Fried Scallop Rolls

Serves 4.

• Oil

• 2/3 c. flour

• 1/2 tsp. salt

• 1/4 tsp. black pepper

• 1/2 c. whole milk

• 16 large sea scallops (about 1 lb.), side muscles removed, each scallop cut into 4 equal pieces

• 4 sliced sandwich rolls (hot dog-style buns with crustless sides), lightly toasted

• Tartar Sauce (see recipe)

Fill heavy, medium saucepan with enough oil to come to 3 inches up the sides. Heat over medium-high heat until hot but not smoking (about 365 degrees if using a deep-frying thermometer).

Meanwhile, spread flour, salt and pepper on a dinner plate and stir to mix well. Place milk in a bowl. Dip scallops in the milk. Remove and drain in a colander.

Coat scallops, a handful at a time, in flour mixture. When oil is ready, spread several thicknesses of paper towels on work surface for draining cooked scallops. Use slotted spoon to transfer handful of the scallops to saucepan. Oil will sizzle and bubble immediately. Cook scallops until golden brown, stirring occasionally, only 1 to 2 minutes. Remove with slotted spoon and drain on paper towels. Cover loosely with aluminum foil to keep warm. Continue until all scallops have been cooked.

Divide scallops evenly among toasted buns. Serve with bowl of Tartar Sauce for spreading on scallops. Serve immediately.

Nutrition information per serving:

Calories490

Carbohydrates39 g

Protein19 g

Fat29 g

including sat. fat4 g

Cholesterol32 mg

Sodium880 mg

Calcium136 mg

Dietary fiber2 g

Diabetic exchanges per serving: 2 1/2 bread/ starch exch., 2 lean-meat exch., and 4 1/2 fat exch.

Quick Tartar Sauce

Makes 1 1/2 cups.

• 1 c. regular or reduced-fat (not nonfat) mayonnaise

• 6 tbsp. chopped dill pickle

• 1/4 c. chopped flat-leaf parsley

• 2 tbsp. minced onion

• 2 tbsp. chopped capers, drained

• 2 tsp. Dijon mustard

• 2 tsp. fresh lemon juice, plus more if needed

In nonreactive bowl, stir together mayonnaise, pickle, parsley, onion, capers, mustard and lemon juice. If you want a tarter taste, add additional lemon juice.

Nutrition information per 2-tablespoon serving:

Calories135

Carbohydrates1 g

Protein0 g

Fat15 g

including sat. fat2 g

Cholesterol11 mg

Sodium211 mg

Calcium7 mg

Dietary fiber0 g

Diabetic exchanges per serving: 3 fat exch.