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Ingredient spotlight: 10 must-have simple scallop recipes


Garlic Scallops HealthyScallops are secretly a super healthy food. They get a bad reputation because they’re often a component of creamy pasta-based dishes. On their own, scallops are a bit of a nutritional powerhouse; they’re over 80 per cent protein, which means a high protein count for a low caloric total.

A three ounce serving (approximately 3-4 scallops) is less than 100 calories and packs around 18 grams of protein. They’re also a fantastic source of vitamin B-12, providing approximately 30 per cent of your daily needs. This vitamin is really important for runners as it is essential for maintaining the health of your red blood cells. Vitamin B-12 deficiency often goes hand in hand with anemia.

While supplementation may be necessary for some, proper nutrition should always be the first plan of action for ensuring you’re getting the vitamins and minerals you need. So, here’s a round-up of some super-delicious scallop recipes for your protein, vitamin B-12 and tastebuds’ needs.

1) Seared scallops with apple cider balsamic glaze

This is certainly one way to use up that apple cider lingering in your fridge. To take this dish to an even healthier level, omit the bacon and add extra veggies to your sauteed spinach — we recommend eggplant!

2) Kale, red onion and spinach with scallops

With a five-minute prep time and a five-minute cook time, this has to be one of the quicker dinners to make that isn’t pouring cereal in a bowl (we’ve all done that once or twice).

Credit: Inspired Bites
Credit: Inspired Bites

This recipe is designed for one, so make sure to increase your portions if you’re cooking for a group.

3) Maple bourbon scallops

It’s hard to go wrong with a marinade that is made up of maple syrup and bourbon. Best served with a side of asparagus and wild rice, with extra marinade drizzled over them.

Credit: hapa nomnom
Credit: hapa nomnom

4) Pan-seared scallops

This recipe makes use of white wine for flavour. If you’re noticing a booze-theme, don’t worry, the alcohol gets cooked off. This recipe is super simple and contains only ingredients you’re likely to have on-hand. Try serving with a side of grilled vegetables.

5) Orange soy glazed scallops

This elegant recipe is ready in 20 minutes. The secret ingredient? Orange juice. Serve with a side of citrusy-salad for a perfect vitamin C, iron-absorption-enhancing meal.

6) Honey-dijon scallops

Credit: Sweet and Savoury by Shinee
Credit: Sweet and Savoury by Shinee

Topping these scallops with honey-dijon avocado sauce takes this seafood dish up a notch (and helps you get in your healthy fats). This recipe’s author advises that these scallops make an impressive appetizer when served with skewered sticks.

7) Scallops with spinach paprika syrup

Paprika adds some personality to this scallop and spinach offering. Pine nuts offer crunch but could easily be substituted for your favourite nut of choice. You’ll never call spinach boring again after this meal.

Credit: Paleo Newbie
Credit: Paleo Newbie

8) Seared scallops and salsa

We’re not talking dip-your-tortillas-tomato-salsa, we’re talking mango-pineapple-avocado salsa, which pairs like a dream with succulent scallops. Though, come to think of it, we wouldn’t mind just a bowl of this “salsa.”

Credit: Add a Pinch
Credit: Add a Pinch

9) Seared scallop recipe

If you prefer a no-fuss, no-muss approach to cooking, this is the recipe for you. Detailed, step-by-step instructions for a flawless dish every time.

10) Garlic scallops

This might not be the best first date meal option (stinky breath warning), but it definitely makes for a delicious and nutritious meal. And, after all, even though garlic makes your breath smell, it has also been shown to help reduce blood pressure and has a wicked vitamin profile for a very low calorie count.