A dieting plan should include a healthy variety of foods. Seafood is always a good option since it is very low in calories and high in protein. No need to worry about the cholesterol in seafood unless your physician has told you that you are at particular risk. USDA has removed all caution about limiting cholesterol intake from foods.

Health Benefits of Scallops

Scallops are low in calories and high in protein, so including them in your dieting plan may be helpful if you’re trying to lose weight.

Research shows that reducing your total calorie intake while moderately increasing protein may promote weight loss. A 3-ounce serving of scallops provides close to 20 grams of protein for less than 100 calories.

Protein helps people feel full and satisfied, which can lead to a decrease in overall calorie intake. What’s more, it may increase metabolism and help your body burn more energy.

A 26-week study in 773 people found that participants on a high-protein diet (25% of daily calories) lost on average 5% more of their body weight, compared to those on a low-protein diet (13% of daily calories).

In addition, the low-protein group gained an average of 2.2 pounds (1.01 kg) back.

Scallops and fish may also have unique properties that promote weight loss better than other protein sources.

Health Benefits of Calamari

What are the calamari benefits when it comes to health? As long as you’re eating your squid grilled, sautéed, broiled or steamed, the low-calorie, high-protein seafood can benefit your waistline.

According to an August 2018 study published in Nutrients, a high-protein weight-loss diet is better at keeping hunger pangs away than a high-carbohydrate diet. The researchers also found that when combined with exercise, adding more protein helped the participants (post-menopausal women) lose more body fat and retain more muscle mass.

While nutrient information for calamari is limited, the low-calorie mollusk is a source of many essential vitamins and minerals, including iron, calcium and vitamin A.

Include this recipe in your dieting plan to lose weight while getting healthy nutrients.

Chilled Calamari and Scallop Salad

Summer is here and it’s time for healthy, nutritious foods.

After skillet-steaming the scallops and squid in a small amount of seasoned water, the cooking liquid is reduced by about half and used as the basis of the lemony salad dressing.

Timing alert: The salad should chill for about 2 hours before serving.

Ingredients (makes 4 servings)

  • ½ cup water
  • 2 cloves garlic, minced
  • 2 teaspoons fennel seeds
  • 1½ teaspoons grated lemon zest
  • ½ teaspoon salt
  • ½ teaspoon red pepper flakes
  • ½ pound clean squid bodies (no tentacles), cut into ½-inch-wide rings
  • ½ pound sea scallops, halved horizontally
  • 4 teaspoons olive oil
  • ⅓ cup fresh lemon juice
  • 2 celery stalks, halved lengthwise and thinly sliced crosswise
  • 1 yellow bell pepper, cut into thin strips ½ cup diced red onion


1. In a large skillet, combine the water, garlic, fennel seeds, lemon zest, salt, and red pepper flakes.

2. Bring to a simmer over low heat. Add the squid and scallops, and cook, uncovered, until the squid are tender and the scallops are opaque throughout, about 3 minutes. With a slotted spoon, transfer the shellfish to a bowl.

3. Bring the liquid remaining in the skillet to a boil over high heat. Add the olive oil, return to a boil, and boil until the mixture is reduced to ¼ cup, 2 to 3 minutes. Strain into a large bowl. Whisk in the lemon juice.

4. Add the celery, bell pepper, and red onion. Add the squid and scallops and toss to combine. Cover and refrigerate until the seafood is well chilled, about 2 hours.

Nutrition (per serving) 

190 calories

7g fat

2g dietary fiber

11g carbohydrate

19g protein

The recipe is a good source of: omega-3 fatty acids, selenium, vitamin B12, vitamin C.

Click here to get full recipe to include in your dieting plan.