Scallops: Fast Food that's Good for You

Scallops have a sweet and incredibly tender flash that's packed full of protein, Omega III fatty acids, and other beneficial nutrients. They cook up quickly and marry well with many different flavors. They're delicious as a quick mid-week supper or as part of an elegant and romantic meal. They're easy to prepare and scallops are available throughout the year, frozen or fresh.

Scallops are low in calories at 150 calories per 4 ounce serving, and also high in protein with 45% of your RDA. The many other nutrients in scallops, such as tryptophan, Vitamin B12, phosphorus, potassium, and more help promote cardiovascular health; prevent stroke, and a host of other benefits.

Bay scallops are small and sea scallops are quite large and lighter in color. All scallops should have a firm, slightly opaque flesh, and a fresh scent that is not fishy. They should never look brown or show spots of color. Wet scallops have been soaked in water, and dry scallops have not. Dry scallops are preferred for searing but if you can't find them just dry scallops between layers of paper towels for a few minutes.

Scallops only need to cook for about two minutes on each side. They become chewy if overdone. When searing sea scallops make sure they are dry. Heat a sauté pan on medium-high heat with a tablespoon of EV olive oil. Lightly salt and pepper the scallops. When the pan is hot add the scallops one by one. Let cook two minutes and turn over with tongs. Remove from heat and pan quickly when two minutes are over. Now you can make a pan sauce, add them to salad, use them as an appetizer, and more.

For a great appetizer sear a scallop for each person being served. Drizzle them with a splash of lemon juice, EV olive oil, and wrap the outside of the scallop with a strip of roasted red pepper and prosciutto. You can seal with a toothpick which the guests can use as a handle.

Another great appetizer is to quickly sauté bay scallops in EV olive oil, salt, pepper, and a tablespoon of minced garlic. Remove from the heat as soon as finished, about two-three minutes at medium-high heat. Squeeze fresh lemon juice over them and spoon into serving glasses, such as martini or margarita glasses. In a small bowl mix together fat free sour cream, salt, pepper, lemon juice, and prepared horseradish or wasabi. Spoon dollops of sauce over top of the scallops and serve with a wedge of lemon.

Scallops don't need much to make an elegant meal. After searing create a delicious pan sauce. Add a little more EV olive oil to your pan and add minced garlic or shallots, and a tablespoon of pesto. Sauté for a minute and then add about ½ cup of dry white wine. Let it cook until reduced and thickened. At this point you can leave it as is and serve over scallops, or you can add some lowfat cream cheese and light sour cream to make a creamy sauce. Serve the scallops over steamed asparagus or steamed fresh spinach.

Scallops are a delicious, fast, and elegant way to add essential nutrients to your diet. They're definitely a "fast food" that's good for you.