Category: Nutrition

Garlic Scallops & Zoodles

At Attune Health, we believe that when seafood is prepared properly, it can be both healthy and delicious. A prime example is this garlic scallop and zoodle dish, prepared by our in-house nutritionist Natalie Fortune.

“Scallops are an excellent low-calorie source of protein,” says Natalie. “They also contain selenium, which is great for your immune system and thyroid function, and zinc, which is essential for brain development and growth. On top of all this, scallops are also rich in copper, which studies are showing might help with diabetes and heart disease.” [1, 2, 3]

It should be noted that shellfish allergies are fairly common. Finally, because scallops may contain heavy metals, they should be eaten in moderation as part of a balanced diet!

GARLIC SCALLOPS & ZOODLES

Ingredients:

  • 1/2 Pound Scallops (about 6-8)
  • 1 Teaspoon Sea Salt
  • 1/2 Teaspoon Fresh Ground Black Pepper
  • 1 Tablespoon Avocado Oil
  • 1 Tablespoon Fresh Lemon Juice
  • 4 Small (or 2 Medium) Zucchini, Spiralized
  • 5 Cloves of Garlic, Minced
  • 1 Tablespoon of Ghee or Clarified Butter
  • 2 Tablespoons of Fresh Basil Leaves
  • Zest of 1 Lemon

Recipe:

  1. Spiralize the zucchini. Alternatively, you could purchase store-bought zoodles in the prepared produce section of your local grocery store.
  2. In a medium pan, heat the ghee until melted and hot. Add in minced garlic and cook for a few minutes. Do not let the garlic brown.
  3. Add in the zucchini and stir. Next, season with sea salt and black pepper. Leave the zucchini over low heat. You are now ready to start begin preparing the scallops.
  4. Pat dry the scallops with a paper towel. Season with sea salt and fresh ground black pepper.
  5. Obtain a non-stick pan, and place it over medium high heat. In order for the scallops to sear, the pan must be hot.
  6. When the pan is hot, add the avocado oil.
  7. Place the scallops one by one into the pan. Cook for 1-2 minutes until golden brown. Flip them over in the same order you placed them in, and let cook for 1-2 minutes until golden brown. Once the scallops are cooked evenly on both sides, squeeze the lemon juice over the scallops and give the pan a good shake.
  8. Now it is time to complete the zucchini, which should be currently cooking over low heat. Add in some fresh basil leaves and lemon zest. Save some for garnishing.
  9. Arrange the zucchini and scallops onto a plate, and then top with reserved lemon zest and basil leaves.
  10. Enjoy!

References:

  1. John R. Arthur, Roderick C. McKenzie, Geoffrey J. Beckett; Selenium in the Immune System, The Journal of Nutrition, Volume 133, Issue 5, 1 May 2003, Pages 1457S–1459S, https://doi.org/10.1093/jn/133.5.1457S
  2. Michael Hambidge; Human Zinc Deficiency, The Journal of Nutrition, Volume 130, Issue 5, 1 May 2000, Pages 1344S–1349S, https://doi.org/10.1093/jn/130.5.1344S
  3. Uriu-Adams JY, Keen, CL. Copper, Oxidative Stress, and Human Health. Molecular Aspects of Medicine, Volume 26, Issue 4, Pages 268-298. https://doi.org/10.1016/j.mam.2005.07.015