Scallops: A Nutrient-Rich Seafood You Can’t Miss

If you’ve ever tasted a perfectly seared scallop, you know why this delicate shellfish has earned its place as one of the most beloved seafood choices worldwide. With its sweet, mild flavor and tender texture, scallops are transforming from a fine-dining specialty to a regular feature in home kitchens.

From heart health to brain function, these small yet mighty mollusks are a nutritional powerhouse, offering high-quality protein, omega-3 fatty acids, and essential vitamins and minerals.

What Are Scallops?

Scallops are bivalve molluscs from the Pectinidae family. They live on the ocean floor and use a central adductor muscle to "swim," which is the tender yet firm muscle that we consume. There are two main types of scallops sold commercially:

Sea Scallops

These are larger and typically harvested from deeper waters. Known for their meaty texture, sea scallops are often found in premium varieties like North Atlantic sea scallops and Japanese Hokkaido scallops. These scallops are prized for their size and robust flavor.

Bay Scallops

Bay scallops, on the other hand, are smaller and sweeter, typically found in shallow waters such as bays and estuaries. Species like Chinese bay scallops and Cape Cod bay scallops are commonly sold. These smaller scallops are often used in dishes that highlight their delicate sweetness, such as seafood salads or light pastas.

Different types of scallops offer a variety of textures and flavors. Interestingly, in countries like Vietnam, specific varieties like “sò điệp” and “sò điệp nhật” (Japanese scallops) are in high demand, showing that consumers are becoming increasingly discerning when it comes to sourcing high-quality scallops.

Nutritional Profile

Scallops are one of the leanest animal proteins available, making them a top choice for anyone looking to eat healthily without sacrificing flavor. A 3.5-ounce (100g) portion of steamed or boiled scallops contains:

• 137 calories and under 1g of fat.
  
  

• 24g of high-quality protein — more than a third of your daily requirement.
  
  

• 205mg of omega-3 fatty acids, including DHA and EPA.
  
  

• Over 100% of the Daily Value of Vitamin B12.
  
  

• Essential minerals like selenium (46% DV), zinc (16% DV), magnesium (10% DV), and phosphorus (40% DV).
  
  

• Choline (24% DV), which is vital for brain and liver health.
  
  

Thanks to their high protein and low-calorie content, scallops are an excellent food for weight management and lean muscle development. Their nutritional profile also makes them a fantastic addition to any balanced diet, whether you’re looking to increase your protein intake, boost brain function, or support heart health.

Health Benefits

Heart Health

Scallops are packed with omega-3 fatty acids, specifically DHA and EPA, which are known to promote heart health. These healthy fats help lower triglyceride levels, reduce inflammation, and prevent blood clots, all of which are vital for maintaining a healthy cardiovascular system. Additionally, magnesium in scallops helps relax blood vessels and lower blood pressure, while vitamin B12 helps reduce homocysteine levels, a compound linked to an increased risk of heart disease.

Brain Function

The DHA, vitamin B12, and choline in scallops are essential for optimal brain function. DHA is a key structural component of brain cells, and it helps protect the brain from inflammation. Vitamin B12 and choline work together to support neurotransmitter production, which is vital for memory and mood regulation. Some studies suggest that consuming shellfish like scallops may reduce the risk of cognitive decline and even improve brain health in older adults.

Immune System Support

Scallops are rich in zinc and selenium, both of which play crucial roles in supporting the immune system. Zinc is known to reduce the duration of colds and helps the body fight off infections, while selenium acts as a powerful antioxidant, protecting cells from oxidative damage. Scallops also contain unique polysaccharides that have been shown to stimulate immune cell production, further enhancing the body’s defense mechanisms.

Weight Management and Muscle Growth

Scallops are a fantastic source of lean protein, providing 24g of protein per serving while keeping the calorie count low. This makes them an ideal choice for those looking to manage their weight, as protein helps increase satiety and preserves muscle mass. Studies suggest that eating lean proteins like scallops can also boost your metabolism, helping you burn more calories throughout the day. The amino acids found in scallops, such as taurine and glycine, support muscle growth and fat loss.

Muscle and Bone Health

The combination of magnesium and phosphorus in scallops supports both muscle and bone health. Magnesium is essential for muscle function, reducing the risk of cramps and improving muscle strength. Phosphorus, along with zinc, plays a role in bone formation, making scallops a great food to help support bone density and reduce the risk of osteoporosis.

Sustainability and Ethical Sourcing

When it comes to choosing seafood, sustainability is a top priority for many consumers. Scallops are generally considered a sustainable choice, with many fisheries using well-managed practices to prevent overfishing. For instance, Hokkaido scallops are sourced under strict harvesting quotas and seasonal limits, ensuring that these precious resources are replenished over time.

Why Choose Ocean Catch Japanese Hokkaido Scallops?

✅ Sashimi-Grade – Perfect for raw consumption with a natural sweetness and firm texture

✅ Premium Quality – Sourced from the pristine waters of Hokkaido for exceptional freshness

✅ Versatile Cooking – Ideal for searing, grilling, or incorporating into your favourite dishes

✅ Snap-Frozen for Freshness – Preserved at peak freshness for optimal quality

Cooking Methods

Scallops are incredibly versatile and can be prepared in numerous ways to suit any taste. Here are some popular cooking methods and recipe ideas:

• Pan-seared: One of the simplest yet most delicious ways to prepare scallops. Dry them thoroughly, season with salt and pepper, and sear in a hot pan with butter or olive oil until a golden crust forms.
  
  

• Grilled: Brush scallops with garlic and herb butter, then grill them until just cooked through. This method gives them a smoky flavor that’s perfect for summer barbecues.
  
  

• Sushi/Carpaccio: For the freshest experience, serve sashimi-grade scallops raw, drizzled with a bit of soy sauce or olive oil and garnished with herbs.
  
  

Recipe Ideas

• How To Prepare Pan-Seared Scallops With Lemon Pepper Asparagus And Mixed Green Salad?

A simple and fresh dish with crispy scallops, bright asparagus, and a tangy lemon pepper dressing.

• How To Prepare Caramelised Scallops And A Caramelised Shallot Puree With Spring Greens?

An indulgent and savoury pairing that brings out the natural sweetness of the scallops.

• How To Prepare Seared Scallop Tacos With Mango Avocado Salsa?

A fun, vibrant dish that perfectly balances the sweetness of the scallops with the freshness of mango and avocado.

• Seafood and Wine Pairing

Choosing the right wine can enhance the flavours of your meal for a better dining experience.

Buying and Storing Tips

To get the best flavor and texture from scallops, it’s important to buy and store them correctly. Here are some tips:

• Look for dry scallops: These are untreated with phosphates and have a much better texture than “wet” scallops, which can be soggy.
  
  

• Fresh scallops: Should smell faintly sweet and not fishy. They should be consumed within 1-2 days of purchase.
  
  

• Frozen scallops: Can be a great option since they preserve freshness better than fresh scallops left on ice. Look for vacuum-sealed packs from reputable suppliers.
  
  

• Storage: Store fresh scallops in the coldest part of your fridge and cook them within a day or two. Frozen scallops can be kept in the freezer for up to three months. When thawing, always do so in the fridge overnight for best results.
  
  

Potential Risks and Who Should Avoid Them

While scallops offer numerous health benefits, there are some considerations:

• Shellfish allergy: People allergic to shellfish should avoid scallops, as they can trigger severe reactions.
  
  

• Sodium content: Scallops contain moderate levels of sodium (660mg per 3.5 ounces), so individuals with high blood pressure should monitor their intake.
  
  

• Heavy metals: Some scallops may contain trace amounts of mercury and other heavy metals. Pregnant women should limit consumption and buy from trusted sources.
  
  

Scallops are more than just a gourmet indulgence; they’re a nutrient-rich seafood offering an array of health benefits. With their high protein, rich omega-3s, and essential vitamins and minerals, scallops can help support heart health, brain function, immune system support, and weight management.