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Steamed Scallop Fillet
Meats
Nutri-ScoreA

Steamed Scallop Fillet

Pecten maximus

Clinical Encyclopedia

Steamed scallop fillet is a delicately flavored seafood rich in protein and low in fat, making it an excellent choice for a healthy diet. It is also a good source of essential vitamins and minerals, particularly Vitamin B12 and selenium.

Scientific NamePecten maximus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Steamed Scallop Fillet VS AbaloneSteamed Scallop Fillet VS Alligator TailSteamed Scallop Fillet VS Alligator Tail MeatSteamed Scallop Fillet VS Fried Alligator Tail MeatSteamed Scallop Fillet VS Alpaca Loin SteakSteamed Scallop Fillet VS Spicy Andouille Sausage

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories92 kcal
Water
80%
Fiber0g
Total21.5g
Protein
20g(93%)
Fats
1g(5%)
Carbohydrates
0.5g(2%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, steamed scallop fillet supports muscle growth and repair, making it ideal for athletes and those looking to maintain a healthy weight.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including Vitamin B12, which is crucial for nerve function and the production of DNA and red blood cells.
✓Low in calories and fat, making it a great option for weight management and healthy eating.

Possible Risks & Side Effects

!Individuals with shellfish allergies should avoid scallops as they can trigger severe allergic reactions.
!Overconsumption may lead to mercury exposure, especially in larger species; moderation is key.

How to Prepare & Consume

Best enjoyed steamed to retain its delicate flavor and nutritional value. Pair with light sauces or fresh herbs for enhanced taste.

Smart Selection & Storage

How to Select

Choose scallops that are firm, translucent, and have a mild ocean scent. Avoid those that appear dull or have a strong fishy odor.

How to Store

Store scallops in the coldest part of the refrigerator, ideally in a sealed container, and consume within 1-2 days for best quality.

Myths vs Realities

MythScallops are high in cholesterol and should be avoided.+
RealityWhile scallops contain cholesterol, they are low in saturated fat and can be part of a heart-healthy diet when consumed in moderation.
MythAll scallops are the same.+
RealityThere are different types of scallops, such as sea and bay scallops, each with distinct flavors and sizes.
MythYou can eat scallops that smell fishy.+
RealityFresh scallops should have a mild ocean scent; a strong fishy smell indicates they are not fresh.

Healthy Recipes

Lemon Herb Steamed Scallops

A light and zesty dish featuring steamed scallop fillets infused with fresh herbs and lemon, perfect for a healthy meal.

Ingredients
  • 4 scallop fillets
  • 1 lemon (juiced and zested)
  • 2 tablespoons fresh parsley (chopped)
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Season the scallop fillets with lemon juice, zest, salt, and pepper.
  2. 2. Place the scallops in a steamer basket and sprinkle with parsley and dill.
  3. 3. Steam for 6-8 minutes until the scallops are opaque and tender.

Scallop and Asparagus Stir-Fry

A vibrant stir-fry combining steamed scallops and crisp asparagus in a light garlic sauce, ideal for a nutritious dinner.

Ingredients
  • 4 scallop fillets
  • 1 bunch asparagus (trimmed and cut into 2-inch pieces)
  • 2 cloves garlic (minced)
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
Instructions
  1. 1. Steam the scallop fillets and asparagus together for about 5 minutes.
  2. 2. In a pan, heat sesame oil and sauté garlic until fragrant.
  3. 3. Add the steamed scallops and asparagus, drizzle with soy sauce, and toss to combine.

Mediterranean Scallop Salad

A refreshing salad featuring steamed scallops, mixed greens, and a tangy vinaigrette, perfect for a light lunch.

Ingredients
  • 4 scallop fillets
  • 2 cups mixed greens
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup red onion (sliced)
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. Steam the scallop fillets until cooked through, about 6 minutes.
  2. 2. In a bowl, combine mixed greens, cherry tomatoes, and red onion.
  3. 3. Top with steamed scallops and drizzle with balsamic vinaigrette before serving.

Coconut Curry Steamed Scallops

Delicious scallops steamed in a fragrant coconut curry sauce, served with brown rice for a wholesome meal.

Ingredients
  • 4 scallop fillets
  • 1 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 tablespoon lime juice
  • 1 cup cooked brown rice
Instructions
  1. 1. In a saucepan, combine coconut milk, red curry paste, and lime juice, heating gently.
  2. 2. Place scallops in a steamer over the curry sauce and steam for 6-8 minutes.
  3. 3. Serve the scallops over brown rice with the curry sauce drizzled on top.

Garlic Butter Scallops with Spinach

A rich yet healthy dish featuring steamed scallops tossed in a light garlic butter sauce with fresh spinach.

Ingredients
  • 4 scallop fillets
  • 2 tablespoons unsalted butter
  • 2 cloves garlic (minced)
  • 2 cups fresh spinach
  • Salt and pepper to taste
Instructions
  1. 1. Steam the scallop fillets for 6 minutes until just cooked.
  2. 2. In a pan, melt butter and sauté garlic until fragrant, then add spinach until wilted.
  3. 3. Toss the steamed scallops in the garlic butter and spinach mixture before serving.

Scallop and Quinoa Bowl

A nutritious bowl featuring steamed scallops over a bed of quinoa, topped with avocado and a citrus dressing.

Ingredients
  • 4 scallop fillets
  • 1 cup cooked quinoa
  • 1 avocado (sliced)
  • 1 tablespoon olive oil
  • 1 tablespoon lime juice
Instructions
  1. 1. Steam the scallop fillets for about 6 minutes until opaque.
  2. 2. In a bowl, layer cooked quinoa, sliced avocado, and steamed scallops.
  3. 3. Drizzle with olive oil and lime juice before serving.

Spicy Scallop Tacos

Healthy tacos filled with steamed scallops, fresh veggies, and a spicy yogurt sauce, perfect for a fun meal.

Ingredients
  • 4 scallop fillets
  • 4 small corn tortillas
  • 1/2 cup cabbage (shredded)
  • 1/4 cup Greek yogurt
  • 1 teaspoon chili powder
Instructions
  1. 1. Steam the scallop fillets until cooked through, about 6 minutes.
  2. 2. Mix Greek yogurt with chili powder for the sauce.
  3. 3. Assemble tacos with steamed scallops, cabbage, and a drizzle of spicy yogurt.

Scallop and Vegetable Medley

A colorful medley of steamed scallops and seasonal vegetables, seasoned lightly for a healthy side dish.

Ingredients
  • 4 scallop fillets
  • 1 cup mixed vegetables (carrots, bell peppers, zucchini)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 tablespoon fresh basil (chopped)
Instructions
  1. 1. Steam the scallop fillets and mixed vegetables together for about 7 minutes.
  2. 2. Drizzle with olive oil and season with salt, pepper, and fresh basil.
  3. 3. Serve warm as a light main or side dish.

Asian-Inspired Scallop Soup

A light and flavorful soup featuring steamed scallops, ginger, and green onions, perfect for a healthy starter.

Ingredients
  • 4 scallop fillets
  • 4 cups vegetable broth
  • 1 inch ginger (sliced)
  • 2 green onions (sliced)
  • 1 tablespoon soy sauce
Instructions
  1. 1. In a pot, bring vegetable broth to a simmer with ginger.
  2. 2. Add scallops and steam in the broth for about 5 minutes.
  3. 3. Stir in soy sauce and green onions before serving hot.

Scallop and Sweet Potato Mash

A comforting dish of steamed scallops served over creamy sweet potato mash, providing a healthy twist on comfort food.

Ingredients
  • 4 scallop fillets
  • 2 medium sweet potatoes (peeled and cubed)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 tablespoon fresh chives (chopped)
Instructions
  1. 1. Steam sweet potatoes until tender, about 15 minutes, then mash with olive oil, salt, and pepper.
  2. 2. Steam scallops for 6-8 minutes until cooked through.
  3. 3. Serve scallops over sweet potato mash and garnish with fresh chives.

Frequently Asked Questions (FAQ)

How should I cook scallop fillets?

Scallop fillets are best cooked quickly at high temperatures, such as steaming or searing, to maintain their tenderness.

Are scallops healthy?

Yes, scallops are low in calories and high in protein, making them a healthy choice for many diets.

Can I eat scallops raw?

While some people enjoy raw scallops in dishes like ceviche, it's important to ensure they are fresh and sourced from a reputable supplier.

What do scallops taste like?

Scallops have a sweet, delicate flavor with a slightly firm texture when cooked properly.

How do I know if scallops are fresh?

Fresh scallops should have a mild ocean scent, be slightly translucent, and have a firm texture.

What is the best way to store scallops?

Store scallops in the coldest part of your refrigerator and consume them within 1-2 days for optimal freshness.

Are scallops sustainable?

Sustainability varies by source; look for scallops certified by organizations like the Marine Stewardship Council.

What are the nutritional benefits of scallops?

Scallops are rich in protein, low in fat, and provide essential nutrients like Vitamin B12 and selenium.

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Comparisons
Steamed Scallop Fillet vs Abalone Steamed Scallop Fillet vs Alligator Tail Steamed Scallop Fillet vs Alligator Tail Meat
Nutrients
Protein in Steamed Scallop Fillet Calories in Steamed Scallop Fillet Vitamin-c in Steamed Scallop Fillet Magnesium in Steamed Scallop Fillet
Featured Guides
Health Benefits of Steamed Scallop Fillet Healthy Recipes with Steamed Scallop Fillet