Sea scallops are a delectable seafood option, with four scallops weighing in at 112 grams and having around 100 calories. They are a delicious and filling protein source, perfect for seafood lovers.

In addition to their tempting taste, scallops are a great source of essential nutrients. They contain a range of macronutrients, including protein and healthy fats, as well as micronutrients such as vitamin B12, magnesium, and potassium.

Read on to discover the benefits of scallops, plus tips for cooking, buying, and serving them to perfection.

Scallops Serving Size

The serving size for scallops is usually around 4 large sea scallops or 112 grams. However, this can vary depending on the recipe, and it's important to ensure that you're using the correct amount of scallops for your dish.

Scallops Macronutrients

Scallops are a great source of protein, with approximately 23 grams of protein in every 100 grams of scallops. In addition, they contain healthy fats and are low in carbohydrates. One serving of scallops (112 grams) contains around 18 grams of protein, making it a filling and satisfying protein source. They are also low in calories, with just 100 calories per serving.

Scallops Micronutrients

In addition to their macronutrient content, scallops are a great source of micronutrients such as vitamin B12, magnesium, and potassium. One serving of scallops provides around 25% of your daily value for vitamin B12, which is important for nerve function, DNA synthesis, and red blood cell formation. Scallops are also a good source of magnesium, which is important for bone health and protein synthesis, and potassium, which helps regulate fluid balance in the body.

How to Cook Scallops

Scallops are a versatile seafood ingredient that can be cooked in a variety of ways. They can be pan-seared, grilled, or even roasted in the oven. To cook scallops, it's important to start with dry scallops, as wet scallops can release too much moisture and become rubbery when cooked. Pat the scallops dry with a paper towel and season with salt and pepper. Heat a frying pan over medium-high heat, add a small amount of oil, and cook the scallops for 2-3 minutes on each side, until golden brown and cooked through. Avoid overcooking, as this can cause the scallops to become tough and chewy.

Are Scallops Healthy?

Scallops are generally considered to be a healthy seafood option, thanks to their high protein content, low calorie count, and nutrient density. They are also low in saturated fat and high in heart-healthy omega-3 fatty acids. However, it's important to note that scallops can be high in sodium if they are seasoned heavily or served with salty accompaniments. It's also important to be aware of any allergies or sensitivities to shellfish before consuming scallops.

Scallops vs. Other Seafood

Compared to other seafood options, scallops are relatively low in fat and calories. They are also a great source of protein and key micronutrients such as vitamin B12 and magnesium. However, it's important to note that different seafood options can vary in their nutrient content and benefits. For example, salmon is a great source of heart-healthy omega-3 fatty acids, while shrimp is low in calories and high in protein.

Tips for Buying Scallops

When buying scallops, it's important to look for fresh, dry scallops that have no chemical additives. Fresh scallops should have a mild, sweet scent and should not smell fishy or sour. They should also be firm to the touch and have a slightly translucent appearance. Avoid scallops that are overly slimy or have a strong odor.

Scallops Recipes

From seared scallops with brown butter sauce to scallop ceviche, there are countless delicious scallop recipes to try. Scallops can be prepared in a variety of ways and pair well with a range of flavors, making them a versatile ingredient to have in your kitchen.

Scallops Side Dishes

When serving scallops, it's important to pair them with complementary side dishes that bring out their flavor and texture. Some popular side dishes to serve with scallops include roasted vegetables such as asparagus or Brussels sprouts, rice or pasta dishes, and fresh salads.

Scallops as a Low-Calorie Protein Source

Scallops are a great low-calorie protein source that can be incorporated into a healthy diet. They are filling and satisfying, making them a great option for those looking to lose weight or maintain a healthy weight. They are also a good source of protein for athletes or those looking to build muscle.