Scallops: Cholesterol Content, Nutritional Composition, Culinary Recipes
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Scallops, a popular seafood choice, are not only delicious but also offer numerous health benefits. Low in mercury and cholesterol, scallops are a nutrient-dense source of protein and beneficial omega-3 fatty acids.
Cooking scallops with a focus on low-fat methods and heart-healthy ingredients can help maximise their health benefits while minimising cholesterol content. Grilling or baking scallops with minimal added fats, such as olive oil, lemon juice, and herbs, is an excellent way to prepare this seafood.
For instance, grilled scallops prepared with just a small amount of olive oil, lemon juice, and spices take about 25 minutes to cook and provide a low-fat meal rich in protein and nutrients.
To keep scallops low in fat and cholesterol, it's essential to avoid heavy butter sauces or frying. One recommended low-fat recipe is grilled scallops using 1 pound of scallops, lightly coated with 3 tablespoons of olive oil, lemon juice, and seasonings like garlic powder, paprika, and cayenne pepper, then grilled for approximately 3 minutes per side.
Another healthy option is baking scallops topped with a mixture of panko crumbs, a small amount of unsalted butter and olive oil, parsley, lemon zest, and black pepper, then baking them with a splash of white wine for moisture.
Additional tips to maximise health benefits and minimise cholesterol include using fresh lemon juice and herbs for flavour rather than heavy cream sauces, avoiding deep frying or recipes with large amounts of butter or cream, pairing scallops with vegetables or whole grains instead of high-fat sides, and choosing extra virgin olive oil over saturated fats for cooking.
Scallops are a great source of selenium, zinc, vitamin B12, magnesium, and other minerals. They are also low in cholesterol and saturated fat, making them a heart-healthy seafood option. Pregnant or nursing people can safely eat 2-3 servings per week of fish and seafood with safe mercury levels such as scallops.
The Environmental Protection Agency (EPA) advises that scallops are among the best fish and seafood choices regarding mercury levels. Scallops come in different sizes, such as Bay scallops and sea scallops, and their size is often indicated by numbers (e.g., 20/30).
Supermarkets also sell frozen scallops, which should be thawed in the refrigerator before preparation. Fresh scallops should smell clean and sweet, and be labelled as "dry-packed" or "chemical-free." Overcooking scallops can make them rubbery in texture.
Scallops may help individuals manage their weight and help balance their blood sugar due to their protein-dense and lower carbohydrate content. Shrimp and crab are other low-saturated fat seafood options to help lower cholesterol.
Scallops can be found in their shells, which need to be shucked and rinsed before cooking. A typical serving of scallops may consist of around three large scallops. The United States wild-caught Atlantic sea scallop is a sustainable and responsibly harvested seafood choice.
Eating scallops will not raise cholesterol if low-fat ingredients are used and high-fat ingredients are avoided. To reduce the risk of cardiovascular disease, scallops can be eaten plain or cooked with low-fat methods like broiling or baking. A high cholesterol diet with high amounts of saturated fats can increase the risk of heart attack, stroke, or other health problems.
For more low-saturated fat scallop and seafood recipes, visit Fishwatch, which offers several options such as sesame-crusted, pan-seared scallops with Asian vinaigrette on salad and seafood Panzanella salad.
In summary, grilling or baking scallops with light use of olive oil, lemon, herbs, and spices offers a nutritious, low-fat, and cholesterol-conscious way to enjoy scallops while preserving their high protein and vitamin content.
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