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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Beware of cross-contamination from breaded or seasoned items at the fish counter.

 

"Omit and substitute! That's how recipes should be written. Please don't ever get so hung up on published recipes that you forget that you can omit and substitute."
-Jeff Smith, The Frugal Gourmet

The refrigerator light goes on...

How great is this! Even though this must marinate overnight there's no real cooking to get some of the best flavors that you can imagine. And itís great for you.

Bay Scallops

Scallops are a bivalve mollusk like clams and mussels.  The scallop that you buy at the fish market is actually the muscle that holds the two shells together.  

Bay scallops are a smaller species of scallop and the best are harvested on the east coast of the United States. The Atlantic Bay Scallop is small - about a half inch in diameter and is sweeter and more delicate than the larger Sea Scallop.  

Most Atlantic scallops are found in the bays of Cape Cod ranging south to Long Island.  Finding good quality New England scallops outside of that region can be a challenge. They are best very fresh and if you find them and they are fresh, drop what you are doing, buy them, take them home and cook them.  

Because much of the population of bay scallops were killed off by toxic algae in the 1980s these are much more difficult to find and are quite expensive.  As a result, many of the bay scallops available are actually calico scallops harvested in the warmer southern waters of Florida and the Gulf of Mexico.  Many of scallops sold on the west coast as bay scallops are calicos but they are a different breed from bay or sea scallops.  They are slightly smaller and not as sweet or as tender as Atlantic bay scallops.  

As with sea scallops the flesh of bay scallops should be a translucent beige or creamy color.  If the scallops are white, they have been soaked in water and likely other preservatives.  Avoid these as scallops can actually absorb about 40% of their weight in water.  

4 ounces bay scallops = 99 calories, <1 g fat, 0 g sat fat, 0 g mono fat, 19 g protein, 3 g carbohydrates, 182 mg sodium, 37 mg cholesterol, Vitamin K 0 mcg


 

Seviche



Servings = 4 | Serving size =4 ounces scallops

Cooking Time = 30 Minutes

This recipe is essentially leftovers and will keep for about 48 hours after it is "cooked" (about 72 hours after being made).

Serve with Jalapeno Mashed Potatoes or Chipotle Jack Grilled Grit Cakes or Black Bean Cakes or Refried Black Beans

AND

Serve with Fresh Pineapple Salsa or Melon Salsa or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Bok Choy Slaw

1 lbs fresh bay scallops
1/2 cups fresh lime juice
1/4 cups rice vinegar
1 tsp ginger root (grated)
1/2 tsp salt
1 tsp Splenda or stevia
1 clove garlic (minced)
3 Tbsp fresh parsley (minced)
1/4 cups red onion (small dice)

Mix ingredients together and place in refrigerator for at least 24 hours.

Nutrition Facts

Serving size = 4 ounces scallops

Servings = 4

.

Amount Per Serving

Calories 118 Calories from Fat 8
  % Daily Value
Total Fat 1g 1%
    Saturated Fat 0g 1%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 38mg 13%
Sodium 478mg 20%
Total Carbohydrates 7g 2%
    Dietary Fiber 0g 2%
    Sugars 1g  
Protein 20g  
Vitamin A 6% Vitamin C 29%
Calcium 4% Iron 3%
Vitamin K 47 mcg Potassium 449 mg
Magnesium 70 mg