A serving of 3 oz raw scallops contains 140 calories, making it a great addition to a healthy diet. Scallops are not only low in calories, but also high in protein and essential minerals.

In addition to being a low-calorie, high-protein food, scallops are also a good source of magnesium, potassium, and vitamin B12. These nutrients play important roles in supporting heart health, brain function, and energy metabolism.

If you're looking for a tasty and healthy seafood option, look no further than 3 oz scallops. Below, we'll explore everything you need to know about these delicious shellfish.

Health benefits of scallops

Scallops offer a range of health benefits, including: - High protein content - Low calorie count - Rich in minerals such as magnesium, potassium, and zinc - Good source of vitamin B12 All of these nutrients play important roles in supporting overall health, including heart health, brain function, and energy metabolism.

How to prepare scallops

Preparing scallops is relatively easy, and there are many ways to enjoy their delicate flavor. Here are some tips for preparing scallops: - Make sure scallops are dry and room temperature before cooking - Season scallops with salt and pepper - Cook scallops quickly over high heat - Avoid overcooking, as they can become tough and rubbery Scallops can be pan-seared, poached, grilled, or baked. They can also be incorporated into pasta dishes or served as a main course with a side of vegetables.

Different dishes with scallops

Scallops can be used in a variety of dishes, from simple salads to complex entrees. Some popular scallop dishes include: - Seared scallops with risotto - Scallop ceviche - Scallops wrapped in bacon - Scallop pasta with pesto - Grilled scallops with vegetables The possibilities are endless when it comes to cooking with scallops.

Scallop sizes

Scallops come in a range of sizes, from small bay scallops to larger sea scallops. Sea scallops are typically more expensive due to their larger size and meatier texture. When purchasing scallops, it's important to note the size and source. Fresh, wild-caught scallops are the best quality and offer maximum nutritional benefits.

Nutritional value of scallops

In addition to being low in calories and high in protein, scallops offer a range of nutrients important for overall health. Here are the nutrition facts for a 3 oz serving of raw scallops: - Calories: 140 - Protein: 20g - Fat: 2g - Carbohydrates: 6g - Fiber: 0g - Vitamin B12: 18% DV - Magnesium: 9% DV - Potassium: 8% DV These nutrients play important roles in supporting heart health, brain function, and energy metabolism.

Cooking tips for scallops

To get the best flavor and texture out of your scallops, follow these cooking tips: - Use a hot pan and a small amount of oil - Cook scallops for 2-3 minutes per side, or until golden brown - Don't overcrowd the pan, as this can cause the scallops to steam rather than sear - Season scallops with salt and pepper before cooking By following these tips, you can ensure that your scallops are perfectly cooked and delicious.

How to buy fresh scallops

When purchasing scallops, look for the following characteristics to ensure that they are fresh and of high quality: - Firm texture - Mild, sweet smell - No slimy or sticky residue - No discoloration or browning - Originating from a reputable source It's best to purchase scallops the same day you plan to cook them, or to freeze them if you're not planning to use them right away.

Sustainability of scallops

Scallops are generally considered a sustainable seafood choice due to their shorter lifespan and ability to reproduce quickly. Some scallop fisheries also use eco-friendly harvesting methods that minimize damage to the ocean floor. To ensure that you're purchasing sustainably harvested scallops, look for the Marine Stewardship Council (MSC) label on the packaging.

Scallop recipes

From simple appetizers to elegant entrees, scallops can be used in a wide range of dishes. Here are some delicious scallop recipes to try at home: - Seared Scallops with Blood Orange Glaze - Scallop Ceviche with Cucumber and Lime - Scallop Carbonara - Scallop and Leek Risotto - Grilled Scallop and Shrimp Kabobs These recipes are easy to prepare and sure to impress!

Scallops vs other seafood

When compared to other seafood options, scallops stand out as a healthy, low-calorie choice. Here's how they compare to some other popular seafood options: - Salmon: While salmon is also high in protein and healthy fats, it's higher in calories than scallops, with about 210 calories per 3 oz serving. - Shrimp: Shrimp is also a good source of protein, but it's higher in cholesterol than scallops and contains about 85 calories per 3 oz serving. - Crab: Crab is lower in calories than scallops, with about 75 calories per 3 oz serving, but it's also lower in protein and other nutrients. Overall, scallops are a great choice for anyone looking for a healthy, tasty seafood dish.