Scallops On Keto: What's The Verdict?

Scallops are a great source of selenium, which is a necessary nutrient for thyroid health. They are also rich in potassium, phosphorus, and magnesium, making them a wonderful keto-friendly food. While the macro ratio of scallops may not seem ideal for keto, when combined with other keto-friendly ingredients like butter, they become a perfect fit. Scallops can be prepared in a variety of ways, such as pan-seared scallops with a cream sauce or keto lemon butter scallops, making them a delicious and nutritious addition to a keto diet.

Scallops' nutritional value

Scallops are a highly nutritious food, offering a wide range of vitamins and minerals, as well as being a great source of protein.

A 3.53-ounce (100-gram) serving of steamed or boiled scallops contains 205mg of omega-3 fatty acids, 2.53µg of vitamin B12, and trace minerals including selenium, zinc, and copper.

Selenium is important for reproductive function, proper thyroid function, and DNA production. Zinc is necessary for brain function and healthy growth, and copper may protect against heart disease.

Scallops are also a good source of phosphorus, iron, magnesium, and potassium. They contain about 1 gram of fat per 3.5-ounce serving, with 0.3 grams of polyunsaturated fat and 0.1 grams of monounsaturated fat.

Scallops are relatively high in dietary cholesterol and sodium compared to other seafood, but their low-fat content and high protein levels mean they can help you feel fuller for longer.

They are also a good source of antioxidants, protecting your body against cell damage linked to a range of chronic diseases.

Keto-friendly recipes

Scallops are a keto-friendly food, and there are several keto-friendly recipes that use scallops. Here are some ideas for keto-friendly scallop recipes:

Pan-Seared Scallops with Cream Sauce

This recipe features a cream sauce with a touch of dijon mustard and a hint of tarragon. The scallops are seared to perfection, creating a dark coating on the outside that is bursting with flavour. The sauce adds interest to the taste buds without overpowering the sweet meat of the scallops.

To prepare the scallops, start by defrosting them completely in the refrigerator if they are frozen. Then, remove the small side muscle from the scallops, if necessary. Rinse the scallops under cool water, then dry them thoroughly with paper towels. This drying step is extremely important, as scallops that are not entirely dry will steam instead of fry and will not attain a caramelized coating.

To sear the scallops, use a hot pan and avoid overcrowding, as the scallops should not touch each other in the pan. Sear the scallops for 3-5 minutes on each side until they are golden brown and opaque throughout.

For the cream sauce, heat heavy whipping cream in a skillet over medium-low heat. Stir in dijon mustard and any liquid that has accumulated under the scallops. Simmer until the sauce thickens, then remove from the heat and stir in tarragon and sea salt.

Keto Lemon Butter Scallops

This recipe is perfect for summer and combines the delicious flavours of seafood and butter.

Start by seasoning your scallops with salt and pepper. Add butter to a skillet over high heat and melt. Add the scallops to the skillet, flipping once, and cook until golden brown, about 2 minutes per side.

For the butter sauce, melt additional butter in the skillet. Add garlic and cook until fragrant. Stir in lemon juice and season with salt and pepper to taste. Serve the scallops immediately with the lemon butter sauce and garnish with parsley.

Low-Carb Seared Scallops with Creamed Spinach

This recipe combines seared scallops with a creamy spinach side dish. The scallops are seasoned with a fennel crust, and the spinach is seasoned with caramelized onions, garlic, dry sherry, and heavy whipping cream.

To prepare the scallops, pat them dry with paper towels and season with salt, pepper, and ground fennel or smoked paprika. Heat oil in a skillet over high heat and place the scallops in the pan, ensuring they do not touch each other. Sear the scallops for 2-3 minutes on each side until browned and cooked through.

For the creamed spinach, sauté chopped onions in butter until caramelized. Add minced garlic and cook briefly. Deglaze the skillet with dry sherry or dry white wine, then add frozen spinach, cream, salt, pepper, and nutmeg. Cook over medium-low heat until thoroughly blended. Stir in grated parmesan cheese and serve the scallops over the creamed spinach.

How to prepare scallops

Preparing scallops is a simple process, but there are a few key steps to follow to ensure the best results. Firstly, if you are removing scallops from their shell, use an oyster shucking knife to prise open the hinge, then turn the scallop over and use a flexible fish filleting knife to release it from the flat side of the shell. Fully open the shell and use a spoon to release the scallop from the bottom shell.

Next, you'll want to clean the scallops. Pull off the frill, the black stomach sack, and any other pieces around the meat, leaving just the white flesh and any coral. Rinse the scallops thoroughly in cold water. Check that the scallops are safe to eat—the shell should be tightly shut, and if it's not, the scallop may have perished.

If using frozen scallops, be sure to defrost them completely before cooking, and remove the small side muscle if necessary. Rinse the scallops under cool water, then dry them thoroughly with paper towels. This step is crucial—if the scallops are not entirely dry, they will steam instead of fry, and you won't get that desirable golden crust.

Now you're ready to cook! Season the scallops with salt and pepper, or any other spices you like. Heat a skillet on high heat, add some butter or oil, and when it's hot, add the scallops. Make sure they don't touch each other in the pan, or they will steam instead of fry. Cook for about 1 minute, then turn and cook for a further 30 seconds to 2 minutes, until golden brown.

For an extra touch of flavour, you can make a simple sauce to accompany the scallops. Try melting some butter in the skillet, adding garlic and lemon juice, and seasoning with salt and pepper. Alternatively, create a cream sauce with a touch of dijon mustard and tarragon—drizzle this over the scallops or use it as a dipping sauce.

How to sear scallops

Scallops are a keto-friendly food and can be cooked in a few simple steps. Here is a guide on how to sear scallops:

Preparation:

First, if you are using frozen scallops, defrost them in the refrigerator. Then, remove the small side muscle from the scallops and rinse them under cool water. Place the scallops on a paper towel and cover them with another paper towel, gently patting them dry. Repeat this process until the scallops are completely dry. The drying step is crucial, as scallops that are not entirely dry will steam instead of fry and will not develop a golden-brown crust.

Cooking:

To sear scallops correctly, you need to ensure three things: dry scallops, a hot pan, and enough space in the pan so the scallops are not touching each other.

Heat a large skillet over medium-high heat. When the skillet is hot, add some avocado oil or another high-heat oil of your choice. You should hear a sizzle when you add the scallops to the skillet. If you don't hear the oil sizzle, the pan is not hot enough, and you should remove the scallops and wait for the skillet to heat up more.

Place the scallops in the pan, making sure they are not touching each other. Cook the scallops for 2-3 minutes on the first side, or until golden brown. Then, flip the scallops and cook for another 1-2 minutes on the other side. You will know the scallops are done when they turn white and opaque throughout.

Serving:

Seared scallops go well with a variety of side dishes. For a low-carb option, try mashed cauliflower or zucchini noodles. A simple salad or roasted vegetables, such as asparagus, cucumbers, or green beans, would also pair nicely.

Ingredients:

• 1 lb scallops, rinsed and patted dry
• 1 tbsp minced garlic
• 1/4 cup fresh-squeezed lemon juice
• Pinch of fresh rosemary, chopped
• Fresh parsley, chopped, for garnish
• Fresh ground black pepper
• Salt to taste
• 4 tbsp butter

Instructions:

• Season the scallops with salt and pepper.
• Melt 2 tablespoons of butter in a skillet over high heat.
• Add the scallops to the skillet and cook for about 2 minutes on each side, flipping once, until golden brown.
• For the butter sauce, melt the remaining 2 tablespoons of butter in the skillet.
• Add the garlic and cook until fragrant.
• Stir in the lemon juice and season the sauce with salt and pepper to taste.
• Serve the scallops immediately with the lemon butter sauce and garnish with parsley.

Enjoy your delicious and keto-friendly scallops!

What to serve with scallops

Scallops are a luxurious treat, perfect for a special occasion. They are also a quick and easy meal, leaving you plenty of time to prepare some sides.

If you're serving scallops, you might want to consider a vegetable side. Scallops pair well with broccoli, kale, Brussels sprouts, asparagus, sliced cucumbers, or green beans. You could also serve them with roasted mixed mushrooms and garlic, or a simple salad.

If you're looking for something more substantial, scallops go well with potatoes, pasta, and grains. You could try scallops with orzo, cheesy gratin potatoes, or garlic mashed potatoes.

For a keto-friendly option, you could serve your scallops with low-carb biscuits, mashed cauliflower, or a simple salad or vegetable side.

• Scallops over lemon Parmesan orzo with asparagus
• Scallops with spaghetti or angel hair pasta, maybe with some bacon
• Scallops with wild rice and roasted garlic
• Scallops with potato dauphinoise
• Scallops wrapped in prosciutto with asparagus
• Scallops with polenta and a garlic buerre blanc
• Scallops with a lemon caper butter pasta
• Scallops with a pan sauce of white wine, butter, garlic, and thyme, served with sauteed spinach
• Scallops with couscous or orzo, with butter, lemon, and parsley
• Scallops with pumpkin risotto, topped with crumbled goat cheese, toasted pumpkin seeds, and herbs, served with roasted asparagus

Frequently asked questions