If you don't know what to serve for dinner tonight ...
For great flavor without the use of heated fats or oils, "Healthy Sauté" your scallops.
Ingredients:
- 1/2 lb bay scallops or sea scallops
- 1 TBS low-sodium chicken or vegetable broth
- 2 medium cloves garlic
- 1 TBS extra virgin olive oil
- 1 TBS fresh lemon juice
- sea salt and pepper to taste
- Chop garlic and let sit for 5 minutes to enhance its health-promoting benefits.
- Heat 1 TBS broth over medium heat in a stainless steel skillet.
- When broth begins to steam, add scallops and garlic and sauté for 2 minutes stirring frequently. After 2 minutes, turn scallops over and let cook on the other side for 1 minute. Scallops cook very quickly so watch your cooking time. Overcooked scallops become tough. (If you are using larger sea scallops, you'll need to cook for 1-2 minutes longer.)
- Dress with extra virgin olive oil, lemon juice, garlic, salt and pepper.
In-Depth Nutritional Profile for 3-Minute Scallops
Healthy Food Tip
Can salmon be a good source of iodine?
If you are trying to maximize your iodine intake from fish, you'll probably want to stick with saltwater versus freshwater species since they tend to contain more iodine. Examples of saltwater fish include cod, halibut, and tuna. Examples of freshwater fish include lake trout and lake herring. Scallops, clams, shrimp, mussels, and oysters all come in both freshwater and saltwater varieties and the saltwater varieties are more likely to provide you with iodine than the freshwater ones. Since salmon go through both freshwater and saltwater phases during their lifecycle, they can vary widely in their iodine content for this reason. While not a reliable source, salmon can sometimes provide up to 60-70 micrograms of iodine in about 3-4 ounces of fish, or about 40% of the recommended daily value.
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