Healthy Whole Boiled Scallops - Simple & Delicious
Nutritional value per serving
Calories120kcal
Carbs4gram
Fat1gram
Protein22gram
Ingredients
- Whole fresh scallops with shells (cleaned)12 piece
- Water1.5 liter
- Salt1 tsp
- Fresh lemon juice2 tbsp
- Fresh parsley (chopped)1 tbsp
- Black pepper (freshly ground, optional)to taste n/a
This recipe guides you through the process of boiling whole scallops in a simple, healthy way. The boiled scallops turn tender and flavorful without any added oils or heavy sauces, making it a light seafood dish perfect for health-conscious home cooks. The ingredients are easy to source and the cooking process is straightforward, making it suitable even for those new to cooking seafood. Including essential food safety tips and recommended internal temperatures ensures that your scallops are safe to eat and delicious. The total cost of ingredients is approximately $15 USD, €14, £12, and ₹1200, with about 120 calories per serving. This recipe fits within a healthy, low-fat diet, has low complexity, and takes just around 15 minutes total.
Preparation instructions
Prepare the scallops
1Rinse the whole scallops under cold running water to remove any sand or grit. Use a stiff brush if needed. This ensures that they are clean before cooking. Drain and set aside.
Bring water to boil
2In a large pot, bring 1.5 liters of water to a boil and add 1 teaspoon of salt to it. Salted water helps the scallops cook evenly and enhances their natural flavor. This should take about 5-7 minutes.
Boil scallops
3Carefully place the whole scallops into the boiling water. Cover the pot and boil for 3 to 4 minutes until the shells open widely. This indicates that the scallops are cooked. Scallops cook very quickly so avoid overcooking to keep them tender. Boiling for about 3 minutes is ideal. If some scallop shells do not open after 5 minutes, discard those as they may not be safe to eat.
Check internal temperature
4Optional but recommended for safety: Use a food thermometer to check the internal temperature of the scallop meat (not the shell). The safe internal temperature for seafood is 63°C (145°F). Once scallops reach this temperature, they are safe to eat.
Remove and drain scallops
5Using tongs, carefully remove the scallops from the pot and place them on a plate to drain briefly.
Season and serve
6Sprinkle the scallops with fresh lemon juice, chopped parsley, and black pepper to taste. Serve immediately for best flavor and texture.
Cooking Tips
1Avoid cross-contamination by using separate utensils and cutting boards for seafood and other foods.
2If you cannot find whole scallops with shells, use fresh shucked scallops, but adjust cooking time to 1-2 minutes since they will cook faster.
3Discard any scallops that do not open after cooking; they are not safe to eat.
4Serve boiled scallops with a side of steamed vegetables or a fresh salad for a complete healthy meal.
Equipment Needed
- Large pot with lid
- Tongs
- Food thermometer (optional but recommended)
- Bowl or plate for drained scallops
- Knife and cutting board (for chopping parsley and lemon)
Grocery Shopping List
- [ ] Whole fresh scallops with shells (about 12 pieces) - Approx. $12. Tip: Choose scallops with tightly closed shells and a fresh ocean smell.
- [ ] Fresh lemon (1-2 lemons) - Approx. $0.50. Tip: Choose firm lemons with bright yellow skin.
- [ ] Fresh parsley (small bunch) - Approx. $1. Tip: Choose parsley with bright green leaves without yellow or brown spots.
- [ ] Salt - Small container if not already available. Approx. $1.
- [ ] Black pepper (optional) - Small container if not available. Approx. $1.
Total approximate cost: $15
FAQ
How do I know if scallops are fresh?
Fresh scallops should have a clean ocean smell, not fishy or sour. The shells should be tightly closed. Avoid scallops that look dry, slimy, or have an unpleasant odor.
Can I boil frozen scallops?
It's best to thaw frozen scallops overnight in the refrigerator before boiling. Boiling frozen scallops straight away can result in uneven cooking.
What if some scallops do not open during boiling?
Discard any scallops that do not open after cooking as they may not be safe to eat.
Can I add other seasonings to the boiling water?
Yes, you can add bay leaves, garlic cloves, or peppercorns to the boiling water for extra flavor, but keep it light to retain the natural taste of scallops.