Whole Steamed Scallop
Pecten maximusMacronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed to preserve flavor and nutrients. Pair with light sauces or fresh herbs for enhanced taste.
Smart Selection & Storage
Choose scallops that are firm, moist, and have a fresh ocean smell. Avoid any that appear dry or have a strong fishy odor.
Store scallops in the refrigerator at a temperature below 40°F (4°C) and consume within 1-2 days. If freezing, ensure they are well-wrapped to prevent freezer burn.
Myths vs Realities
MythScallops are high in cholesterol and should be avoided.+
MythAll scallops are the same.+
MythScallops are difficult to cook.+
Healthy Recipes
Citrus Herb Steamed Scallops
Delightfully fresh, these scallops are steamed with a zesty blend of citrus and herbs, making for a light and refreshing dish.
- 10 whole scallops
- 1 orange, zested and juiced
- 1 lemon, zested and juiced
- 2 tablespoons olive oil
- 1 tablespoon fresh dill, chopped
- Salt and pepper to taste
- 1. In a bowl, mix the orange juice, lemon juice, olive oil, dill, salt, and pepper.
- 2. Place the scallops in a steamer basket and pour the citrus mixture over them.
- 3. Steam for 6-8 minutes until the scallops are opaque and serve garnished with citrus zest.
Garlic Ginger Scallop Stir-Fry
A quick and healthy stir-fry featuring whole steamed scallops, garlic, and ginger, served over a bed of quinoa.
- 10 whole scallops
- 2 tablespoons fresh ginger, grated
- 3 cloves garlic, minced
- 1 cup broccoli florets
- 1 cup cooked quinoa
- 2 tablespoons low-sodium soy sauce
- 1. Steam the scallops for 6-8 minutes until cooked through.
- 2. In a pan, sauté garlic and ginger until fragrant, then add broccoli and stir-fry for 3 minutes.
- 3. Add the steamed scallops and soy sauce, toss to combine, and serve over quinoa.
Mediterranean Scallop Salad
A vibrant salad featuring whole steamed scallops, fresh vegetables, and a tangy vinaigrette, perfect for a light lunch.
- 10 whole scallops
- 2 cups mixed greens
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- 1. Steam the scallops for 6-8 minutes until opaque.
- 2. In a large bowl, combine mixed greens, cucumber, and tomatoes.
- 3. Top with scallops and drizzle with balsamic vinegar and olive oil before serving.
Spicy Scallop Tacos with Avocado Salsa
These healthy tacos feature whole steamed scallops topped with a spicy avocado salsa, perfect for a nutritious twist on a classic dish.
- 10 whole scallops
- 4 corn tortillas
- 1 avocado, diced
- 1 small red onion, diced
- 1 jalapeño, minced
- Juice of 1 lime
- 1. Steam the scallops for 6-8 minutes until done.
- 2. In a bowl, combine avocado, red onion, jalapeño, and lime juice to make the salsa.
- 3. Assemble the tacos by placing scallops in tortillas and topping with avocado salsa.
Scallop and Asparagus Risotto
A creamy, healthy risotto made with whole steamed scallops and fresh asparagus, perfect for a comforting yet nutritious meal.
- 10 whole scallops
- 1 cup arborio rice
- 4 cups vegetable broth
- 1 cup asparagus, chopped
- 1/2 cup onion, diced
- 2 tablespoons parmesan cheese
- 1. Steam the scallops for 6-8 minutes and set aside.
- 2. In a pot, sauté onion until translucent, then add arborio rice and stir for 2 minutes.
- 3. Gradually add broth while stirring, then add asparagus and scallops until creamy and cooked through.
Scallop and Sweet Potato Cakes
These healthy scallop cakes combine whole steamed scallops with sweet potatoes for a delicious and nutritious bite.
- 10 whole scallops
- 1 large sweet potato, cooked and mashed
- 1 egg
- 1/2 cup breadcrumbs
- 1 tablespoon fresh parsley, chopped
- Salt and pepper to taste
- 1. Steam the scallops for 6-8 minutes, then chop finely.
- 2. In a bowl, mix chopped scallops, mashed sweet potato, egg, breadcrumbs, parsley, salt, and pepper.
- 3. Form into patties and pan-fry until golden brown on both sides.
Scallop and Spinach Quinoa Bowl
A nutritious quinoa bowl topped with whole steamed scallops and sautéed spinach, perfect for a wholesome meal.
- 10 whole scallops
- 1 cup cooked quinoa
- 2 cups spinach
- 1 tablespoon olive oil
- 1 clove garlic, minced
- Salt and pepper to taste
- 1. Steam the scallops for 6-8 minutes until cooked.
- 2. In a pan, heat olive oil and sauté garlic, then add spinach and cook until wilted.
- 3. Serve quinoa topped with spinach and scallops, seasoned with salt and pepper.
Coconut Curry Steamed Scallops
Whole steamed scallops infused with a fragrant coconut curry sauce, served over brown rice for a healthy, exotic meal.
- 10 whole scallops
- 1 can coconut milk
- 2 tablespoons red curry paste
- 1 cup brown rice, cooked
- 1 tablespoon lime juice
- Fresh cilantro for garnish
- 1. Steam the scallops for 6-8 minutes until opaque.
- 2. In a saucepan, heat coconut milk and curry paste, stirring until combined.
- 3. Serve scallops over brown rice, drizzled with curry sauce and garnished with cilantro.
Lemon Garlic Scallop Pasta
A light pasta dish featuring whole steamed scallops tossed in a lemon garlic sauce, perfect for a healthy dinner.
- 10 whole scallops
- 8 oz whole wheat spaghetti
- 3 cloves garlic, minced
- Juice of 1 lemon
- 2 tablespoons olive oil
- Fresh parsley for garnish
- 1. Cook spaghetti according to package instructions.
- 2. Steam the scallops for 6-8 minutes and set aside.
- 3. In a pan, sauté garlic in olive oil, add lemon juice, then toss with pasta and scallops before serving.
Herbed Scallop and Vegetable Skewers
Grilled skewers featuring whole steamed scallops and colorful vegetables, perfect for a healthy barbecue option.
- 10 whole scallops
- 1 bell pepper, cut into chunks
- 1 zucchini, sliced
- 1 red onion, cut into chunks
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Steam the scallops for 6-8 minutes until cooked through.
- 2. Thread scallops and vegetables onto skewers, drizzle with olive oil, and season with salt and pepper.
- 3. Grill skewers for 5-7 minutes, turning occasionally, until vegetables are tender.
Frequently Asked Questions (FAQ)
What are the health benefits of eating scallops?
Scallops are high in protein, low in calories, and rich in omega-3 fatty acids, which are beneficial for heart health.
How should scallops be cooked?
Scallops can be steamed, grilled, or pan-seared. Steaming is recommended to retain their delicate flavor.
Are scallops safe to eat raw?
Raw scallops can be safe if sourced from reputable suppliers and handled properly, but cooking is recommended to eliminate any risk of foodborne illness.
How can I tell if scallops are fresh?
Fresh scallops should have a mild ocean smell, a firm texture, and a slightly translucent appearance.
What is the best way to store scallops?
Store scallops in the coldest part of the refrigerator and consume them within 1-2 days for optimal freshness.
Can scallops be frozen?
Yes, scallops can be frozen. Place them in an airtight container or freezer bag and consume within 3 months.
What are the nutritional values of scallops?
Scallops are low in calories and high in protein, providing essential nutrients like Vitamin B12 and selenium.
Do scallops contain mercury?
Scallops generally have lower mercury levels compared to larger fish, but it's still advisable to consume them in moderation.