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Sea Scallops U10 Seared
Fish
Nutri-ScoreA

Sea Scallops U10 Seared

Placopecten magellanicus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Sea Scallops U10 Seared provides 138 kcal, 24g of protein, 0.9g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Sea scallops are a delicacy known for their sweet, tender meat and are often seared to enhance their flavor. They are a rich source of protein and essential nutrients, making them a popular choice in gourmet cuisine.

Also known as:
ScallopsBay Scallops
Scientific NamePlacopecten magellanicus
Region of OriginNorth America
Popular Comparisons:
Sea Scallops U10 SearedSea Scallops U10 SearedVSAlaska Plaice FilletAlaska Plaice FilletSea Scallops U10 SearedSea Scallops U10 SearedVSAlbacore TunaAlbacore TunaSea Scallops U10 SearedSea Scallops U10 SearedVSAlbacore White TunaAlbacore White TunaSea Scallops U10 SearedSea Scallops U10 SearedVSAlbacore White Tuna LoinAlbacore White Tuna LoinSea Scallops U10 SearedSea Scallops U10 SearedVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletSea Scallops U10 SearedSea Scallops U10 SearedVSAmerican PlaiceAmerican PlaiceSea Scallops U10 SearedSea Scallops U10 SearedVSAmerican Plaice FilletAmerican Plaice FilletSea Scallops U10 SearedSea Scallops U10 SearedVSAnchoviesAnchoviesSea Scallops U10 SearedSea Scallops U10 SearedVSArctic CharArctic CharSea Scallops U10 SearedSea Scallops U10 SearedVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories138 kcal
Water
80%
Fiber0g
Total25.9g
Protein
24g(93%)
Fats
1g(4%)
Carbohydrates
0.9g(3%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B121.2 µg (50%)
Vitamins with less than 2% DV
Vitamin C: 0 mg

Minerals

Major Source (≥ 2% DV)
Selenium38 µg (69%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, sea scallops provide essential amino acids necessary for muscle repair and growth.
✓Rich in selenium, which acts as an antioxidant and supports thyroid function.
✓Contains vitamin B12, crucial for nerve function and the production of DNA and red blood cells.
✓Low in calories and fat, making them an excellent choice for weight management.

Possible Risks & Side Effects

!Individuals with shellfish allergies should avoid scallops as they can trigger severe allergic reactions.
!Overconsumption may lead to mercury exposure, particularly in larger species.

How to Prepare & Consume

Best enjoyed seared to achieve a golden crust while maintaining a tender interior. Pair with light sauces or citrus for enhanced flavor.

Smart Selection & Storage

How to Select

Choose scallops that are firm, moist, and have a clean ocean smell. Avoid those that appear dry or have a strong odor.

How to Store

Keep scallops in the refrigerator at a temperature below 40°F (4°C) and consume within 1-2 days. For longer storage, freeze them in an airtight container.

Myths vs Realities

MythScallops are high in cholesterol and should be avoided.
RealityWhile scallops do contain cholesterol, they are low in saturated fat and can be part of a heart-healthy diet.
MythAll scallops are the same.
RealityThere are different types of scallops, such as sea and bay scallops, each with distinct flavors and sizes.
MythYou can eat scallops that smell fishy.
RealityFresh scallops should not have a strong fishy odor; a fishy smell indicates spoilage.

Healthy Recipes

Seared Sea Scallops with Lemon Garlic Quinoa

This dish features perfectly seared U10 sea scallops served over a bed of lemon garlic quinoa, creating a light yet satisfying meal.

Ingredients
  • 12 U10 sea scallops
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 lemon, juiced and zested
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. Rinse quinoa under cold water, then cook in vegetable broth according to package instructions.
  2. 2. In a skillet, heat olive oil over medium-high heat, add garlic, and sauté for 1 minute.
  3. 3. Season scallops with salt and pepper, then sear in the skillet for 2-3 minutes on each side until golden brown.
  4. 4. Combine cooked quinoa with lemon juice, zest, and chopped parsley, then serve scallops on top.

Spicy Scallop Tacos with Avocado Salsa

These spicy scallop tacos are topped with a fresh avocado salsa, offering a healthy twist on a classic favorite.

Ingredients
  • 12 U10 sea scallops
  • 4 corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 red onion, finely chopped
  • 1 lime, juiced
  • 1 teaspoon chili powder
  • Salt to taste
  • Cilantro for garnish
Instructions
  1. 1. Season scallops with chili powder and salt, then sear in a hot skillet for 2-3 minutes per side.
  2. 2. In a bowl, combine avocado, tomato, onion, lime juice, and salt to make the salsa.
  3. 3. Warm corn tortillas in a dry skillet, then fill with scallops and top with avocado salsa and cilantro.

Coconut Curry Scallops with Cauliflower Rice

Indulge in this creamy coconut curry scallops dish served over fluffy cauliflower rice for a low-carb delight.

Ingredients
  • 12 U10 sea scallops
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 head cauliflower, riced
  • 1 tablespoon coconut oil
  • 1 tablespoon fish sauce
  • Fresh basil for garnish
  • Salt to taste
Instructions
  1. 1. In a saucepan, heat coconut oil and sauté red curry paste for 1 minute, then add coconut milk and fish sauce.
  2. 2. Simmer the sauce for 5 minutes, then add scallops and cook until opaque.
  3. 3. In a separate pan, sauté riced cauliflower until tender, then serve scallops over cauliflower rice and garnish with fresh basil.

Herb-Crusted Scallops with Asparagus

These herb-crusted scallops are baked to perfection and served alongside tender asparagus for a nutritious meal.

Ingredients
  • 12 U10 sea scallops
  • 1 cup breadcrumbs
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh dill, chopped
  • 2 tablespoons olive oil
  • 1 bunch asparagus, trimmed
  • Salt and pepper to taste
Instructions
  1. 1. Preheat oven to 400°F (200°C).
  2. 2. In a bowl, mix breadcrumbs, parsley, dill, olive oil, salt, and pepper, then coat scallops with the mixture.
  3. 3. Arrange scallops and asparagus on a baking sheet, drizzle with olive oil, and bake for 10-12 minutes until scallops are cooked through.

Scallop and Spinach Salad with Citrus Vinaigrette

This refreshing salad features seared scallops on a bed of spinach, drizzled with a zesty citrus vinaigrette.

Ingredients
  • 12 U10 sea scallops
  • 4 cups fresh spinach
  • 1 orange, juiced
  • 1 tablespoon honey
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1/4 cup walnuts, toasted
Instructions
  1. 1. In a small bowl, whisk together orange juice, honey, olive oil, salt, and pepper to make the vinaigrette.
  2. 2. Sear scallops in a hot skillet for 2-3 minutes on each side until golden.
  3. 3. Toss spinach with vinaigrette, plate it, and top with scallops and toasted walnuts.

Scallops with Tomato Basil Relish

Enjoy seared scallops topped with a fresh tomato basil relish, perfect for a light and flavorful meal.

Ingredients
  • 12 U10 sea scallops
  • 2 cups cherry tomatoes, halved
  • 1/4 cup fresh basil, chopped
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine cherry tomatoes, basil, balsamic vinegar, olive oil, salt, and pepper to make the relish.
  2. 2. Sear scallops in a hot skillet for 2-3 minutes on each side until golden brown.
  3. 3. Serve scallops topped with tomato basil relish.

Scallop and Zucchini Noodles with Pesto

This low-carb dish features seared scallops served over zucchini noodles tossed in a fresh basil pesto.

Ingredients
  • 12 U10 sea scallops
  • 2 zucchinis, spiralized
  • 1/2 cup basil pesto
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Parmesan cheese for garnish
Instructions
  1. 1. Sear scallops in olive oil for 2-3 minutes on each side until golden.
  2. 2. In the same skillet, add zucchini noodles and sauté for 2-3 minutes until tender.
  3. 3. Toss zucchini noodles with pesto, plate them, and top with scallops and Parmesan cheese.

Scallops with Sweet Potato Mash

Savor the combination of seared scallops served with creamy sweet potato mash for a wholesome dish.

Ingredients
  • 12 U10 sea scallops
  • 2 large sweet potatoes, peeled and cubed
  • 2 tablespoons butter
  • Salt and pepper to taste
  • Chives for garnish
Instructions
  1. 1. Boil sweet potatoes until tender, then mash with butter, salt, and pepper.
  2. 2. Sear scallops in a hot skillet for 2-3 minutes on each side until golden.
  3. 3. Serve scallops over sweet potato mash and garnish with chopped chives.

Miso Glazed Scallops with Bok Choy

This Asian-inspired dish features miso-glazed scallops served with sautéed bok choy for a healthy twist.

Ingredients
  • 12 U10 sea scallops
  • 2 tablespoons miso paste
  • 1 tablespoon honey
  • 1 tablespoon soy sauce
  • 2 bok choy, halved
  • 1 tablespoon sesame oil
  • Sesame seeds for garnish
Instructions
  1. 1. Mix miso paste, honey, and soy sauce to create the glaze, then brush over scallops.
  2. 2. Sear scallops in a hot skillet for 2-3 minutes on each side until golden.
  3. 3. In the same skillet, add bok choy and sesame oil, sauté until tender, then serve with scallops and sprinkle with sesame seeds.

Frequently Asked Questions (FAQ)

How should I cook sea scallops?

Sea scallops are best cooked quickly over high heat, such as searing or grilling, to maintain their tenderness.

Are sea scallops healthy?

Yes, they are low in calories and high in protein, making them a healthy seafood choice.

What do sea scallops taste like?

They have a sweet, delicate flavor with a slightly firm texture.

How can I tell if scallops are fresh?

Fresh scallops should smell like the ocean, have a firm texture, and be slightly translucent.

Can I eat scallops raw?

While some people do eat raw scallops, it is important to ensure they are sushi-grade to minimize the risk of foodborne illness.

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.

How many calories are in sea scallops?

There are approximately 138 calories in a 100g serving of sea scallops.

What is the difference between sea scallops and bay scallops?

Sea scallops are larger and have a sweeter flavor compared to bay scallops, which are smaller and more delicate.

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Comparisons
Sea Scallops U10 Seared vs Alaska Plaice Fillet Sea Scallops U10 Seared vs Albacore Tuna Sea Scallops U10 Seared vs Albacore Tuna
Nutrients
Protein in Sea Scallops U10 Seared Calories in Sea Scallops U10 Seared Vitamin-c in Sea Scallops U10 Seared Magnesium in Sea Scallops U10 Seared
Featured Guides
Health Benefits of Sea Scallops U10 Seared Healthy Recipes with Sea Scallops U10 Seared
Rankings
Fish high in selenium Fish high in vitamin-b12 Fish low in carbohidratos Fish low in índice glucémico