Seafood is a protein source with benefits
For the general population, consumption of about 8 ounces per week of a variety of seafood, which provide an average of 250 mg per day of EPA and DHA (omega 3 fatty acids), is associated with reduced cardiac deaths among individuals with and without preexisting cardiovascular disease.
Did you know that scallops are more than 80 percent protein?
- One serving is 3.5 ounces (100 grams) per person, which equals 4 to 5 large scallops, 9 to 12 medium scallops or 15 -20 small scallops.
- 3 ounces of scallops contain 90 calories, 17 grams of protein and 25 percent of the daily value for selenium.
- Scallops are low in fat.
- Both wild and farmed scallops are available.
- Avoid scallops packed in water with preservatives. Instead ask for “dry scallops”.
- In addition to vitamin B12, scallops are a good source of magnesium and potassium.
Simply Seared Scallops, serves 4
- 1-tablespoon cold-pressed extra-virgin olive oil
- Freshly ground black pepper to taste
- Sea salt to taste (optional)
- 1-pound “dry” sea scallops
Purchase fresh, dry-packed scallops (not the “wet-packed” kind) and place them on a large plate. Pat them dry with a paper towel. Season both sides with freshly ground black pepper and a small amount of sea salt. If you’re following a low-sodium diet, avoid the salt. Heat a skillet on medium high and add one tablespoon of olive oil. Lay the scallops in the skillet (do not over crowd the skillet).
Sear the scallops on one side for about 2 minutes, until the bottoms are caramelized. Turn them and sear on the other side for 1 to 2 minutes, depending on size and thickness.
Serve with mango chutney, steamed green veggies and your favorite whole grain.
Nutrition Facts Per serving: 130 calories, 19 grams protein, 183 mg sodium (no salt added) 365 mg potassium, 2.7 grams carbohydrates, 4.4 grams fat.
For more healthy recipes and dietary secrets of the super-healthy read my book: Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy.