If you're looking for a low calorie and healthy seafood option for a balanced diet, look no further than steamed or boiled scallops. With only 30 calories per 1 oz serving, scallops are a great dish for weight watchers. Not only that, but they are also packed with nutrition and can be prepared in a variety of ways.

Scallops are an excellent source of protein, low in fat, and high in vitamin B12, magnesium, and potassium. They also contain omega-3 fatty acids, which can reduce inflammation and lower the risk of heart disease. Eating scallops can also help improve brain function, support healthy skin, and promote strong bones.

In this article, we'll explore the many nutritional benefits of scallops, different cooking methods, and provide some delicious recipes to try at home.

Low-Calorie Dish for Weight Watchers

Scallops are a great low-calorie option for those who are watching their weight. With only 30 calories per 1 oz serving, you can indulge in this delicious seafood without worrying about packing on the pounds. Not only that, but scallops are also a great source of protein and can help keep you feeling fuller for longer. To keep the calorie count low, opt for steaming or boiling your scallops instead of frying them. This will also help to retain their nutritional value. Try pairing your steamed or boiled scallops with a fresh salad or roasted vegetables for a healthy and satisfying meal.

Healthy Seafood Option for a Balanced Diet

In addition to being low in calories, scallops are also an excellent source of nutrition for a balanced diet. They contain high amounts of protein, vitamin B12, magnesium, and potassium, which are all important for maintaining good health. Scallops also contain omega-3 fatty acids, which can help to reduce inflammation, improve brain function, and support healthy skin. To get the most out of scallops, try preparing them in different ways, such as grilling or pan-searing. This will help to bring out their natural flavors and textures.

Nutritional Benefits of Scallops

Scallops are an excellent source of protein, with one serving containing around 5 grams. They are also rich in vitamin B12, which is important for brain function and the production of red blood cells. In addition, scallops contain magnesium, which helps to regulate blood pressure and support healthy bones. They are also a good source of potassium, which can help to lower blood pressure and reduce the risk of heart disease. Finally, scallops contain omega-3 fatty acids, which can help to reduce inflammation and lower the risk of heart disease.

Ways to Prepare Scallops

Scallops can be prepared in a variety of ways, from simple steaming to more complex dishes. Some popular methods include grilling, sautéing, and pan-searing. To grill scallops, preheat your grill to high heat and lightly oil the grates. Brush the scallops with olive oil and season with salt and pepper. Grill for 2-3 minutes per side or until cooked through. To sauté or pan-sear scallops, heat a small amount of olive oil or butter in a skillet over medium-high heat. Add the scallops and cook for 2-3 minutes per side or until browned and cooked through.

Cooking Tips for Perfectly Steamed Scallops

To steam scallops, place them in a steamer basket over a pot of simmering water. Cover and steam for 2-3 minutes or until cooked through. To ensure that your scallops come out perfectly steamed every time, make sure to pat them dry with paper towels before cooking. This will help to remove any excess moisture and prevent them from becoming soggy. You can also add herbs, spices, or aromatics to the steaming water to infuse the scallops with extra flavor.

How to Pair Scallops with Wine

Scallops pair well with a variety of different wines, from crisp whites to light reds. Some popular options include Sauvignon Blanc, Chardonnay, Pinot Noir, and Beaujolais. For a classic pairing, try serving your scallops with a dry white wine like Sauvignon Blanc or Chardonnay. These wines will complement the delicate flavor of the scallops without overpowering them. If you prefer red wine, go for a light-bodied option like Pinot Noir or Beaujolais. These wines have enough acidity to cut through the richness of the scallops without being too heavy.

Scallop Recipes to Try at Home

If you're looking for some delicious scallop recipes to try at home, here are a few ideas to get you started: - Lemon garlic butter scallops: pan-seared scallops with a buttery lemon garlic sauce. - Scallop ceviche: a refreshing and citrusy scallop dish that is perfect for summer.

Sustainable Seafood: Choosing Responsibly Farmed Scallops

When choosing scallops, it's important to look for options that have been responsibly farmed and harvested. This helps to ensure that the seafood industry is sustainable and supports the health of our oceans. Look for labels like 'certified sustainable' or 'responsibly farmed' when purchasing scallops. You can also ask your local fishmonger for advice on the most sustainable options in your area. By choosing responsibly farmed scallops, you can enjoy this delicious seafood while also supporting environmentally-friendly practices.

Healthier Alternatives to Fried Scallops

While fried scallops may be delicious, they are not the healthiest option. Instead, try steaming or grilling your scallops to retain their nutritional value. If you're looking for a crispy texture, try breading your scallops with whole wheat breadcrumbs and lightly pan-searing them in olive oil. You can also experiment with different seasonings and spices to add flavor without adding calories.

Scallop Season: When and Where to Buy Fresh Scallops

Scallops are typically harvested from October to March, making them a great seafood option during the fall and winter months. When buying fresh scallops, look for ones that are firm to the touch and have a sweet, briny smell. Avoid scallops that have a strong fishy odor or are slimy to the touch. You can buy fresh scallops at your local seafood market or online from sustainable seafood retailers.