HEALTHY EATING 1

Hokkaido scallops offer an array of nutritional and health benefits, especially when they’re pitted against more traditional sources of protein.

For example, compare 100 grams of raw scallops to the same amount of beef shoulder loin: The latter has over seven times the calories (66 vs. 472 kilocalories). Dried scallops are major protein powerhouses too, containing 65.7 g versus just 13.8 g in the same amount of beef shoulder loin, 17.1 g in pork shoulder loin and 16.6 g in a chicken thigh. Even boiled and raw scallops are nearly equal to or superior to beef in this aspect.

For those concerned about fat content, scallops are the champions of lean. The boiled variety, the fattiest of all, have just 1.9 g. That’s far less than chicken (14.2 g), pork (19.2 g) and beef (37.4 g).

In addition to their high protein profile, scallops are imbued with an array of amino acids. For example, they’re full of glutamic acid and aspartic acid, both prime sources of umami.

Hokkaido scallops are also blessed with high amounts of glycine, which gives them their fine sweetness and is also known to promote deeper sleep. Another prominent component — an amino acid called arginine — builds muscle and helps the body overcome fatigue. Thanks to taurine and vitamin B1, they also speed up recovery after exertion.

Scallops are rich in nutrients essential for overall health, including folic acid and zinc, which are important for blood production and gene production. They also boast more iron than the same amount of spinach, and double that of prunes.

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For chefs everywhere

There are two primary options available for chefs abroad: tamarei (the flash-frozen adductor muscles of scallops) and dried scallops. While boiled scallops, processed immediately to lock in the flavor and including their mantles, are less commonly available outside of Japan, they’re a flavorful addition to menus, and especially popular in hotpots and curries.

Tamarei can be used for a variety of cooking, including sashimi, ceviche and sushi. This is because they’re covered with a thin film of ice to lock in freshness and flavor very close to their raw state. In this form, Hokkaido scallops are thick, firm and tender, with a definite sweetness.

There are three ways to prepare these flash-frozen treats. One is to thaw them slowly in the refrigerator for half a day. A quicker method is to put them in a sealed plastic bag and place the bag under running water. The third way is put ice in a bowl, sprinkle a teaspoon of salt over it, and place the rock-hard frozen scallops inside. Then cover with plastic wrap and leave to defrost at room temperature.

From there, they can be grilled, fried and baked in dishes as varied as salads, soups, stir-fries, pilafs, pasta and noodle-based dishes, mini-burgers and more. To maintain the firmest texture when prepping scallops, they should be cut vertically along the fibers.

The dried variety are typically washed and soaked in cold water overnight. For a quicker method, dried scallops can be run through a food processor and soaked in warm water (around 40 C) for 10 minutes. Alternatively, they can be soaked in warm water for a few minutes, covered with plastic wrap and microwaved at 500 watts for a couple of minutes. They make fantastic soup stock and their extended shelf life makes them a perfect survival food for hiking and camping.

While scallops are popular in dishes in restaurants worldwide, they can easily be enjoyed at home as well, and preparing them is not difficult.

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Tasteful variations

There are so many recipe possibilities that utilize scallops, from appetizers to sides to main dishes.

Home gourmets may want to start out small with an appetizer, salad or other side dish. One easy starter is scallop carpaccio — several scallops cut into slices and then garnished with red and yellow peppers, baby leaf and topped with sea salt, coarse black pepper and drizzled with olive oil. A dried scallop potato salad is another simple dish. Made by combining scallops with mashed potatoes and diced cucumbers and carrots, and seasoned with salt, pepper and mayonnaise, this salad is an inventive variation on a standard.

Sauteed scallops can be either a side or a main, depending on volume. The scallops can be placed in a frying pan with some olive oil, (adding white wine later) and drizzled with a mixture of fresh cream, grain mustard and salt. The finished dish can be served with some fresh steamed broccoli. Bacon-wrapped scallops are another easy-to-prepare side or main dish, pan-fried in butter and topped with a simple sauce and lemon juice.

For a breakfast or brunch main dish, a scallop and vegetable omelet is a delicious option. This dish starts with small, cubed pieces of scallop, bacon, potatoes, green peppers, carrots and onions, all stir-fried in olive oil until browned. Beaten egg, mixed with spices and cheese, is then poured over the sauteed vegetables, and the dish is left to cook on very low heat for 15 to 20 minutes.

For those looking to boost umami flavor in their dishes, a few dried scallops can be added to fish-based soups and stews such as bouillabaisse, chowder and cioppino. Fried rice with dried scallops and congee is another simple dish with a rich umami taste that mixes nicely with the mild flavor of the rice.

For fans of tempura, deep-fried dried scallops are a must-try. The scallops are marinated in a mixture of soy sauce, grated ginger and garlic, then lightly coated with potato starch before being fried to a crisp. A garnish of lemon adds a refreshing touch.

Scallops pair very well with sake, wine or beer. For example, lightly acidic sake with a subtle flavor complements raw or butter-fried scallops, while dry sparkling wines and Champagne match well with scallop sashimi and nigiri sushi, as do Japanese lagers. Grilled scallops, meanwhile, pair well with more robust brews. Finding the right combination is part of a great taste adventure.