Ways to Cook Scallops. Famous for their delicate flavor and buttery texture, scallops are the ultimate starter seafood, says chef and conservationist Barton Seaver. He is director of the Healthy and Sustainable Food Program at Harvard School of Public Health. Scallops are also easy to prepare at home. These nutritious delicacies are packed with protein One 4 ounce serving provides about half the daily value women need. Scallops also offer a modest amount of heart healthy omega 3 fats and have very little saturated fat. And theyre low in mercury, a toxic metal common in some seafood. Fresh scallops are a treat, but frozen scallops can be delicious as well. As soon as they hit the dock, they hit the freezer, which means theyre frozen at the peak of quality, Seaver says. To thaw scallops, he recommends placing them on a plate in the fridge, covered with a damp paper towel, on the morning of the day you plan to cook them for dinner. Images/2012/07/101405753.jpg.rendition.largest.jpg' alt='How To Cook Scallops' title='How To Cook Scallops' />I would absolutely avoid running them under cold water unless theyre wrapped in a protective plastic film. Scallop Cooking Tips. Remove any remaining tough muscle and membrane before cooking scallops. The part of the scallop usually eaten is the adductor muscle, which helps keep the shell closed. Bay scallops are generally smaller and typically used in soups, stews, and salads. Sea scallops are bigger and are often served seared. Patting scallops dry with paper towels helps them to brown as they cook. Scallop Gratin. Fast and elegant, this dish works well with a mixed green salad and crusty whole grain rolls. Scallops dont have to be just a restaurant treat when theyre so easy to sear beautifully at home. With a few tricks up your sleeve perfectly dry scallops. For an elegant entre that requires little preparation or cooking time, try panfrying scallops. With a little knowhow, you can cook restaurantquality scallops at home. Well show you four different ways to fix them. Scallops Super Easy Scallops are not inexpensive in my area they go for at least 20 a pound. So it can be a little intimidating to cook them what if you mess up. Makes 6 servings. Ingredients. 2 lbs bay or sea scallops, patted dry. Scallops are the perfect summer catch light, delicious, and easy to prepare. Directions. 1. Preheat oven to 4. F. Spray six individual gratin dishes or one large dish with cooking spray. Divide scallops evenly among the gratin dishes, or place all in the large dish. Continued. 2. Heat tbsp olive oil in a large nonstick skillet. Add garlic and saut 2 3 minutes. Add wine, vegetable stock, and lemon juice. Mash Poteto. Bring to a boil and cook until reduced by half. Add tarragon, salt, and pepper. Spoon sauce over each dish. Make the gratin topping In a small bowl, combine panko, parsley, bacon, and tbsp olive oil, and distribute over each dish. Bake 1. 0 1. 2 minutes, or until topping is golden brown. Per serving 2. 55 calories, 3. Calories from fat 1. Cajun Scallops on Mixed Greens With Champagne Vinaigrette. This entre salad features a range of flavors and textures tender scallops, crisp sweet Asian pear, and delicate vinaigrette. Makes 6 servings. Ingredients. 1 lbs bay or sea scallops, patted dry. Cajun seasoning. 6 cups mixed baby greens. Asian pears, sliced cup thinly sliced red onion cup toasted, chopped walnuts. Vinaigrette cup extra virgin olive oil cup Champagne vinegar. Dijon mustard. 1 tsp honey tsp freshly ground pepperpinch sea salt. Directions. 1. In a small bowl, gently toss scallops with Cajun seasoning. Cover and refrigerate 3. Prepare salad In a large bowl, combine greens, pears, onion, and walnuts. Make vinaigrette In a small bowl or jar, combine all ingredients and mix thoroughly. Toss salad with vinaigrette. Divide salad among six dinner plates. Heat oil in a medium skillet over medium heat. Add scallops and cook until golden brown, about 3 minutes per side. Place scallops on salads, and serve immediately. Per serving 2. 18 calories, 2. Calories from fat 4. Seared Scallops Over Succotash. Celebrate summers bounty and pair scallops with fresh corn succotash. For extra color and flavor, add a broiled, Parmesan topped tomato to each plate. Continued. Makes 6 servings. Ingredients. 2 ears corn, husked. Italian parsley1 tbsp fresh lemon juice. Directions. 1. With a sharp knife, cut corn kernels off cob. Heat a large skillet over medium high heat. Add 1 tsp oil, onion, and red pepper and cook 3 4 minutes until soft. Add corn, zucchini, and lima beans and cook 5 8 minutes. Stir in marjoram, lemon juice, and lemon zest. Cover and remove from heat. Prepare scallops Heat a medium nonstick skillet over medium high heat. Add 1 tsp oil and butter. Add scallops and cook until golden brown, about 3 minutes per side. Divide succotash among six plates. Top with scallops, sprinkle sea salt and pepper, and garnish with additional marjoram. Per serving 2. 74 calories, 3. Calories from fat 1. Pantry Picks for Scallops. Kathleen Zelman, MPH, RD, LD, offers a peek at the brands she keeps in her own kitchen for these kinds of recipes. Better Breadcrumbs Japanese breadcrumbs, known as panko, absorb less oil and stay crisp longer than regular crumbs. Zelmans faves include Ians Whole Wheat Panko Breadcrumbs low in sodium and fat, and Kikkoman Panko Bread Crumbs light and airy. Bubbly For light, delicate vinaigrettes, Zelman uses Champagne vinegar, made from the same grapes used in sparkling wine. She likes Archer Farms Champagne Vinegar available at Target and O Champagne Vinegar available online as a pricey but delicious indulgence. Cool Beans Maybe you avoided lima beans as a child, but Zelman recommends you give these hearty beans another try. Choose brands without added sodium or fat. Zelman likes Birds Eye Fordhook Lima Beans as well as Kroger Baby Lima Beans. Continued. The opinions expressed in this section are of the experts and are not the opinions of Web. MD. Web. MD does not endorse any specific product, service, or treatment. Find more articles, browse back issues, and read the current issue of Web. MD Magazine. Sources. SOURCES Barton Seaver, director, Healthy and Sustainable Food Program, Center for Health and the Global Environment, Harvard School of Public Health, Cambridge, Mass. CDC Nutrition for Everyone Protein. National Geographic Seafood Decision Guide. U. S. Food Drug Administration Food Safety for Moms to Be While Youre Pregnant Methyl Mercury. Kathleen Zelman, MPH, RD, LD, director of nutrition, Web. MD. Rhode Island Sea Grant Scallop. Web. MD, LLC. All rights reserved.