Scallop

Scallop: Nutrition, History and Cooking Guide

Scallops — bivalves of the family Pectinidae — are unique among shellfish in their ability to swim by rapidly clapping their shells, propelling themselves away from predators. The great scallop (Pecten maximus) of British and North European waters and the king scallop (Pecten jacobaeus) of the Mediterranean are among the largest and most prized, while the smaller queen scallop (Aequipecten opercularis) is more abundant and affordable. The scallop shell was the emblem of St James of Compostela and became the symbol of Christian pilgrimage — pilgrims to Santiago de Compostela wore scallop shells as their badge. In France, the "coquilles Saint-Jacques" (scallop shells) — the name given to this pilgrim route — became the culinary name for the dish of scallops in creamy wine sauce served in the shell that remains one of the classics of French cooking. In Britain, the seared scallop on pea purée became an emblematic dish of restaurant dining in the 1990s and early 2000s. The roe (coral) of the scallop, bright orange and delicate, is eaten in France and Britain but removed in many other markets.

Nutritional Value of Scallops

Scallops provide 69 kcal and 12.1 g of protein per 100 g, with just 0.5 g of fat — extraordinarily lean and high in protein relative to calories. They are an excellent source of B12, magnesium, selenium, zinc, and phosphorus. The B12 content is particularly high — a meaningful serving contributes substantially to daily requirements.

Health Benefits of Scallops

Scallops are one of the leanest and most protein-efficient seafood options available. Their B12 content supports neurological health and is particularly valuable for older adults. Magnesium from scallops is important for muscle function, nerve transmission, and energy metabolism. Selenium supports thyroid function and antioxidant defence. The very low fat content and high protein make scallops an excellent choice for those managing caloric intake while maintaining high protein.

How to Select and Store Scallops

Fresh scallops should be firm, cream-coloured to pale orange, and smell of the sea — not fishy. Avoid scallops that are very white and wet, which indicates they have been soaked in water (a common practice that adds weight and dilutes flavour). Refrigerate and use within one to two days; freeze for up to three months.

How to Cook Scallops

Seared scallops are among the most satisfying preparations in seafood cooking. Pat the scallops completely dry — moisture prevents browning. Season. Heat a heavy pan (cast iron or stainless) until very hot with a little oil. Place scallops in the pan and do not move them for ninety seconds to two minutes until a deep golden crust has formed. Flip for thirty to sixty seconds. Rest briefly and serve immediately — they should be just translucent in the very centre. Serve on pea purée, with cauliflower, with pancetta and pea salad, or simply with lemon butter.