By Kay MacInnis, Registered Dietitian, Providence Health
Time to get fishy!!! Scallops are an easy way to get calcium and Vitamin B 12, iron, magnesium and zinc. They’re low in calories which makes them fit nicely into a weight loss program. Only 94 calories in 3 ounces.
There is a small amount of omega 3’s that play a role in brain health!
Not only do they fit nicely into a healthy eating plan, they are also easy to make in a variety of ways. Try this recipe for grilled scallop skewers.
Grilled scallops with orange lime dressing
- 1 1/2 pounds large sea scallops
- 6 tablespoons extra virgin olive oil
- 2 tablespoons orange juice
- 2 tablespoons lime juice
- 1 small shallot, minced
- 1 tablespoon fresh cilantro, minced
- 1/8 teaspoon red pepper flakes
- Salt and pepper to taste
1. Place scallops in rimmed baking sheet lined with clean kitchen towel. Placed second kitchen towel on top of scallops and press gently on towel to blot liquid.
2. Whisk 1/4 cup oil, orange juice, lime juice, shallot, cilantro and pepper flakes together in bowl. Season with salt and pepper to taste and set aside for serving.
3. Skewer the scallops for fast and easy cooking times. If the skewers or wooden, remember to pre-soak them in warm water for about 45 minutes before cooking with them.Cook the scallops on grill for about four minutes. Cook on the second side only until they are just opaque in the middle, to avoiding over cooking.
4. Transfer scallops to a serving platter and cover with dressing.
Nutrition information: 210 cal, 15 fat grams, 25 mg cholesterol, 5 g carbohydrates, 14 g protein, 440 mg sodium
This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.
“She doesn’t just give you the fish, she teaches you how to cook it.”
– A Kay MacInnis fan and Providence Cooks! regular.