Did you know that a 1 oz serving of cooked or steamed Bay or Sea Scallops contains only 32 calories? Scallop lovers will be delighted to learn that these delicious sea creatures are not only low in calories but are also packed with nutrients.

Scallops are a rich source of lean protein, vitamin B12, and minerals such as zinc, phosphorus, and selenium. A 100-gram serving of scallops can provide you with around 20 grams of protein, making them an excellent food choice for people looking to build muscle mass.

In this article, we'll explore the nutritional benefits of scallops, their culinary versatility, and how to cook them to perfection.

Scallops are a Nutritious Seafood

Scallops are a nutrient-dense seafood that are low in calories and packed with essential vitamins and minerals. Eating scallops can help you meet your recommended daily intake of protein, vitamin B12, zinc, and selenium. Vitamin B12 is important for brain function and the production of red blood cells, while zinc is vital for immune function and wound healing. Selenium is an antioxidant mineral that has been linked to a lower risk of chronic diseases such as heart disease and cancer. Scallops are also a good source of magnesium, potassium, and phosphorus, which are important for maintaining healthy blood pressure levels and bone health.

Scallops are Low in Calories and High in Protein

Scallops are an excellent source of high-quality protein and are low in fat and calories. This makes them an ideal food choice for people who want to lose weight or maintain a healthy weight. In fact, a 100-gram serving of scallops contains only 69 calories and provides around 20 grams of protein. This is much lower in calories and higher in protein compared to other popular seafood such as salmon or shrimp.

Scallops are a Good Source of Omega 3 Fatty Acids

Scallops are a good source of omega 3 fatty acids, which are essential for heart health and brain function. Omega 3 fatty acids can help reduce inflammation in the body and lower the risk of chronic diseases such as heart disease and arthritis. Omega 3 fatty acids are important for maintaining healthy brain function and can help lower the risk of depression and anxiety. Eating scallops as part of a balanced diet can help you meet your daily omega 3 requirements.

Scallops Provide Essential Minerals

Scallops are a rich source of essential minerals such as zinc, phosphorus, and selenium. These minerals play important roles in maintaining good health and preventing chronic diseases such as heart disease, cancer, and osteoporosis. Zinc is important for immune function and wound healing, while phosphorus is essential for strong bones and teeth. Selenium is an antioxidant mineral that protects the body against cell damage and inflammation.

Scallops can be Part of a Heart-Healthy Diet

Scallops are an excellent food choice for people who want to maintain a healthy heart and reduce the risk of heart disease. Scallops are low in saturated fat and high in omega 3 fatty acids, which can help lower blood pressure and reduce the risk of heart attack and stroke. Incorporating scallops into your diet can also improve your lipid profile by increasing HDL cholesterol levels and lowering triglyceride levels. HDL cholesterol is often referred to as the 'good' cholesterol as it helps remove LDL or 'bad' cholesterol from the blood.

Scallops are Versatile and Easy to Cook

Scallops are versatile and can be added to a wide range of dishes. They can be pan-fried, grilled, boiled, or steamed and can be incorporated into soups, stews, and pasta dishes. To cook scallops, simply brush them with a little oil and heat a non-stick pan over medium-high heat. Add the scallops to the pan and cook for 2-3 minutes on each side until golden brown. Be careful not to overcook them as they can become tough and rubbery.

Scallops are Sustainable Seafood

Scallops are a sustainable seafood option that is often farmed or caught using environmentally friendly methods such as dive fishing or hand gathering. When buying scallops, look for those that have been certified by organizations such as the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC). These certifications ensure that the seafood has been responsibly sourced and doesn't contribute to overfishing or habitat destruction.

Bay and Sea Scallops Differ in Taste and Texture

Bay scallops and sea scallops are two different types of scallops that have their unique taste and texture. Bay scallops are small and sweet with a delicate texture, while sea scallops are meatier and have a slightly sweet, briny flavor. Bay scallops are often used in salads or as a garnish on dishes, while sea scallops are typically used in main courses or as a standalone dish.

Cooking Scallop Properly is Important for Food Safety

Scallops should be cooked properly to reduce the risk of foodborne illness. When cooking scallops, ensure that they are heated to at least 145 degrees Fahrenheit for 15 seconds to kill any harmful bacteria. Always use a food thermometer to check the internal temperature of the scallops. It's essential to handle scallops properly to prevent cross-contamination with other foods. Wash your hands thoroughly before and after handling raw scallops and use separate cutting boards and utensils for raw seafood and other foods.

Scallops can be Enjoyed Raw or Cooked

Scallops can be enjoyed both raw and cooked. Raw scallops can be thinly sliced and served as sashimi or ceviche. When enjoying raw scallops, it's essential to choose high-quality seafood that has been handled and stored properly to reduce the risk of foodborne illness. Cooked scallops can be added to a wide range of dishes such as stir-fries, pasta, and salads. Pan-fried or grilled scallops are a popular appetizer that can be served with a variety of sauces and seasonings.