Scallops: Pan-Seared Calorie Count

Pan-seared scallops are a relatively low-calorie food, with a single serving of around four or five big scallops containing approximately 110 calories. This calorie count can vary depending on the cooking method and added ingredients, such as oil or butter. For example, a serving of pan-seared sea scallops with olive oil and butter can amount to 133 calories per serving. Scallops are also a good source of protein, providing around 20 grams per serving.

A serving of pan-seared scallops has 110 calories

A serving of pan-seared scallops has approximately 110 calories. This is based on a serving of 4 or 5 large scallops. Scallops are relatively low in calories, and they are also low in fat and high in protein. In fact, one serving of scallops provides you with 20g of protein.

When it comes to preparing scallops, it's important to note that the way you cook them can affect the overall calorie count. For example, when served with pasta, the calorie count per serving can increase significantly, going up to 597 calories. This is due to the addition of refined flours and other ingredients in the pasta dish.

As an alternative, you can serve pan-seared scallops with zucchini noodles, which reduces the calories per serving to 326 while still providing a delicious and satisfying meal.

It's worth mentioning that the calorie count can vary slightly depending on the specific recipe and ingredients used. For instance, the addition of olive oil or butter during the pan-searing process will contribute some extra calories. However, scallops themselves are naturally low in calories.

Overall, a serving of pan-seared scallops is a healthy and nutritious option, providing a good source of protein while keeping the calorie count relatively low.

Seared scallops are low in fat and high in protein

Seared scallops are a delicious and healthy option for those looking for a low-fat, high-protein meal. Scallops are a type of shellfish, and the white meaty muscle inside their shells is what we recognise as a "scallop". They have a creamy texture and a succulent, buttery flavour when cooked correctly.

Scallops are an excellent source of protein, with a 100-gram serving providing around 24 grams of lean protein. They are also low in fat, with only about 1 gram of fat per 3.5-ounce serving. Most of the fat in scallops comes from healthy sources, including polyunsaturated and monounsaturated fats.

In addition to being low in fat and high in protein, scallops offer a range of other nutritional benefits. They are a good source of selenium, zinc, copper, and vitamin B12. These trace minerals are important for immune function, thyroid function, brain function, and heart health. Scallops also contain omega-3 fatty acids, which are known to regulate heartbeat, support nervous system function, and may improve memory.

When it comes to calorie content, scallops are a great option for those watching their weight. A 3.5-ounce serving of steamed or boiled scallops contains approximately 137 calories. This makes them a perfect choice for those looking to increase their protein intake while keeping calories low.

The high protein and low-fat content of scallops can promote weight loss and help keep weight off. Research has shown that high-protein diets can increase feelings of fullness and boost metabolism, making it easier to maintain a calorie deficit.

Seared scallops are a tasty and nutritious option for a healthy meal. With their high protein and low-fat content, they can be a great addition to a balanced diet, especially for those looking to manage their weight.

Scallops are a good source of vitamins and minerals

Scallops are also a great source of antioxidants, which protect your body against cell damage linked to chronic diseases. They contain omega-3 fatty acids, which help regulate your heartbeat, support nervous system function, and may improve memory.

Scallops offer a range of vitamins and minerals that can benefit your health. They are a good source of zinc, which can help balance hormones and is necessary for brain function. They also contain selenium, an important mineral for reproductive function, proper thyroid function, and DNA production. A serving of scallops meets the daily requirement for vitamin B12, an antioxidant associated with healthy cognitive function.

Scallops are also a good source of phosphorus, copper, calcium, iron, magnesium, and potassium. These vitamins and minerals offer a range of health benefits, including improved heart health, stronger bones, and reduced risk of certain lifestyle diseases.

In addition to their nutritional benefits, scallops are also a good choice for those who enjoy seafood but want to limit their consumption of heavy metals. While they can accumulate some heavy metals like mercury, lead, and cadmium, they are generally considered a "good choice" by the U.S. Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) due to their lower mercury content compared to other types of seafood.

Scallops are best cooked in a hot pan with a little oil

Scallops are a delicious seafood dish that can be prepared in a variety of ways, including grilling, frying, and pan-searing. While pan-searing, it is important to ensure that the scallops are dry before placing them in the pan. This is because wet scallops tend to absorb more water, which can affect the browning process and the overall taste of the dish.

To achieve the perfect sear, it is recommended to use a cast-iron skillet or a high-quality stainless steel pan with a good heat capacity. These pans allow for even temperatures across the surface, ensuring a consistent sear on the scallops. Before adding the scallops, heat the pan to a high temperature, preferably around 450°F (232°C), and add a little oil with a high smoke point, such as avocado oil or peanut oil. Avoid using olive oil or canola oil, as these tend to break down at higher temperatures.

Once the pan is hot, it's time to add the scallops. Make sure to give them enough space in the pan to avoid steaming and promote even cooking. Depending on their size, scallops will typically take around 2-5 minutes to cook on each side. It is important not to move or touch the scallops during the first few minutes of cooking to allow for a proper sear. After a golden-brown crust has formed on one side, flip the scallops and cook for an additional 1-2 minutes.

During the cooking process, you can add a small amount of butter to the pan to enhance the flavor of the scallops. However, be cautious not to burn the butter. Once the scallops are cooked to your desired level of doneness, remove them from the pan immediately to prevent overcooking. Overcooked scallops can become rubbery and chewy, so it's crucial to pay attention to timing.

In terms of calories, a serving of pan-seared scallops (approximately 3 large scallops) contains around 133 calories, excluding any additional ingredients or sides.

Scallops are best paired with low-carb sides

Scallops are a decadent treat, with their sweet, buttery, nutty flavours and exquisite texture. A pan-seared scallop is a popular choice, with its golden-brown crust and tender inside. This method of preparation is a great way to showcase the subtle flavours of the scallops, which go well with a variety of side dishes.

When considering what to serve with scallops, it's best to pair them with low-carb sides that complement their rich, buttery taste and texture. Here are some delicious options:

Grilled Asparagus

Grilled asparagus, drizzled with olive oil and seasoned with salt and pepper, adds a smoky, charred flavour that complements the sweetness of the scallops. It's a simple yet delicious pairing.

Garlic Butter Green Beans

Green beans provide a slight crunch to add texture to the dish, while garlic pairs perfectly with the scallops, enhancing their flavour. This side requires just a few ingredients and is quick and easy to prepare.

Mashed Cauliflower

Mashed cauliflower is a delicious, low-carb, and keto-friendly option. With various flavour variations, it can be made on the stovetop or in an Instant Pot for a creamy and indulgent side.

Sauteed Zucchini and Squash

Zucchini and squash are a great combination to serve with scallops. This side dish is simple yet showcases the flavours of the vegetables, seared with savory Italian flavours.

Scallop Sides: Garlic Parmesan Zucchini Noodles

Zucchini noodles, or "zoodles," are a fantastic low-carb substitute for pasta. They are a light and healthy option that pairs well with the delicate flavour of scallops.

Cauliflower Steaks

Cauliflower is another lower-carb alternative to potatoes that goes well with scallops. It can be grilled or roasted and seasoned with herbs or roasted garlic for added flavour.

Scallops are a versatile seafood delicacy, and these low-carb sides will help enhance their flavour and make for a delightful dining experience.

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