Keep scallops out of the fat into the flavor

Scallops are low in calories, fat, carbohydrates and cholesterol, so it's a nutritional crime when they are breaded and deep-fried or drowned in a fat-laden casserole.Health experts recommend eating at least two seafood meals a week as part of a healthy diet. Pleasantly sweet and mild scallops can be a good choice because their flavor has broad appeal even among those who aren't big fans of seafood.Sea scallops, the larger and more widely available variety, are moist, sweet and slightly chewy. Tiny bay scallops are a bit sweeter and more succulent, but usually expensive because they are less plentiful.Look for scallops with a moist surface and a sweet, fresh smell rather than a fishy odor. They often are sold pre-packaged in trays or plastic containers, so you might want to get your scallops from the fish counter so you can ask to smell them before they are wrapped.When buying sea scallops, try to get the ones labeled ”dry,“ which means they haven't been treated with the preservative sodium tripolyphosphate. They will be considerably more flavorful and tend to brown much better.Frozen scallops generally are of a good quality and available year-round.Scallops are delicious on their own, but they do benefit from added flavors. If you are using a liquid marinade, don't let the scallops soak for too long, or their texture can degrade quickly. Ten minutes of marinating usually is enough.A dry rub of herbs, spices and a bit of oil is a good way to add flavor and keep scallops moist while cooking. With this method, you can let the flavors permeate the scallops for some time (as long as 12 hours) without ruining their texture.All scallops should be cooked as briefly as possible so they don't become tough and dried out.RecipeThis recipe for herb-rubbed grilled scallops is rich in Mediterranean flavors and can be prepped in the morning for cooking later in the day.Serve them with a salad of chopped romaine lettuce and diced tomatoes tossed with a lemon juice-olive oil vinaigrette.Herb-rubbedgrilled scallops1 teaspoon dried tarragon1/2 teaspoon dried thyme leaves3/4 teaspoon dried oregano3/4 teaspoon garlic powder3/4 teaspoon freshly ground black pepper1 tablespoon extra-virgin olive oil1 pound sea scallops, rinsed and patted dry1/4 teaspoon saltFresh lemon wedgesIn a shallow dish, cover 8 10-inch bamboo skewers with water and set aside to soak.In a small bowl combine tarragon, thyme, oregano, garlic powder, pepper and oil. Add scallops, and toss to coat. Cover bowl and refrigerate 2 to 10 hours.When ready to cook, preheat gas grill to medium-high or prepare a charcoal grill. Divide scallops among the skewers, threading them through the sides. Season with salt. Grill until scallops are golden brown on both sides and opaque in the center, about 4 minutes a side. Serve with lemon wedges.Makes 4 servings.Nutritional information per -serving: 137 calories, 4 g. fat, 37 mg. cholesterol, 4 g. -carbohydrate, 19 g. protein, 0 g. fiber, 328 mg. sodium.