Are Sea Scallops Healthy?

Sea scallops are a high-protein, low-fat shellfish gaining in popularity in the U.S. Scallops are a bivalve, similar to oysters and clams, and relatively easy to cook, making them a convenient dinner alternative for seafood lovers. The essential fatty acids in scallops add value to this nutritious food.

Nutritional Facts

Three oz. of steamed scallops contain 112 calories, including 22 g protein and less than 1 g fat, which is composed mostly of unsaturated fats. In fact, one 3-oz. serving of scallops contains 0.18-0.34 mg omega-3 fatty acids, which reduce inflammation and support a healthy nervous system. Scallops also offer a range of vitamins and minerals: 14 percent of your recommended daily allowance (RDA) magnesium; 20 percent RDA zinc; 34 percent RDA phosphorous; and 22 percent of your RDA for vitamin B-12. Each 3 oz. contains 265 mg sodium and 53 mg cholesterol.

Bay vs. Sea Scallops

Scallops have the same nutritional value by weight regardless of whether they come from the bay or sea. The difference between these two varieties relates to size, with bay scallops being the smallest and sea scallops the largest. Their smaller size makes bay scallops more manageable in stews, soups or stir-frys
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Preparation

Scallops can be prepared in healthy and less than healthy ways. Steaming is a good way to cook scallops without adding fat. Scallops can also be breaded and fried. Scallops are also common in fish stews such as Italian-style cioppinos where they are mixed with vegetables, tomato sauce, clam juice and other seafood.

Availability

Scallops are available year-round. They are harvested from seas worldwide, although Asia continues to be a major supplier of scallops to the U.S. and other Western countries. Seafood processors clean, shell, and freeze scallops for shipment around the world. Freezing deactivates the enzymes that would ordinarily wear down the nutrients and proteins, thereby preserving the nutritional value of this tiny sea creature.

Considerations

Like other shellfish, scallops can harbor certain bacteria that can make people with compromised immune systems very sick. Pregnant women are advised not to eat seafood for this reason and because they do contain mercury, with a 3 oz. serving containing a mean of 0.05 parts mercury per million. Tuna, which is a notorious source of mercury, contains a mean of 0.12 parts mercury per million.

All about Flounders

Flounder are large, flat fish found on the bottom of saltwater locations around the United States. A type of white fish, they contain very little fat and no carbohydrates. Instead, flounder is relatively protein-rich and contains some beneficial minerals.

Calories

An 8 oz. piece of cooked flounder contains 183 calories, according to the USDA National Nutrient Database. That makes it a relatively low-energy food per serving. The average 175 lb. moderately active man needs around 2,800 calories per day, and the average 125 lb. woman 2,000 calories. An 8 oz. serving of flounder makes up only 6.5 percent of an average man’s daily calorie intake and 9 percent of a woman’s.

Protein and Fat

Aside from water, protein is the most abundant substance in flounder. An 8 oz. piece delivers over 32 g of protein. Flounder protein is classed as “complete”; it contains the full range of essential amino acids, with leucine and lysine found in the highest doses. Flounder is also a very lean source of protein. The fish contains just 5 g of fat per 8 oz., or under 2 percent fat. Only 1.2 g of this is saturated fat, a type linked with poor heart health.

Vitamins and Minerals

Flounder contains a range of minerals and vitamins, many in small amounts. The fish has no vitamin C and low levels of calcium and iron — three important dietary substances. However, some flounder contains fairly high levels of sodium, as much as 771 mg per 8 oz. That’s almost a third of your recommended 2,300 mg maximum per day. To boost the vitamin C, iron and calcium content of a meal involving flounder, try serving the fish with low-fat cream sauce and spinach. The addition of dairy and dark green vegetables increases the calcium, iron and vitamin C.

Fish Oils

Flounder contains lower amounts of fish oils — and, hence, less omega-3 fatty acid — than some other fish do, such as salmon and mackerel. For example, an 8 oz. serving of cooked mackerel contains a total of 2.7 g of the three important omega-3 fatty acids EPA, DPA and DHA. The same serving of flounder offers only 0.8 g of the same fatty acids. These substances may help lower the amount of cholesterol in the blood and help keep your heart and circulation system in good condition.

Farmed oysters are a better choice than wild

Unlike some fish-farming operations, which can allow nonnative species to escape into surrounding ecosystems and spread disease, oyster farms can actually improve the quality of oceans and bays. That’s because the oysters in offshore farms will feed on particulate matter and nutrients that might otherwise pollute waterways. So favor farmed oysters when shopping; you’ll also avoid depleting wild populations at risk from by those invasive crabs and snails.