Scallop

Pat them very dry, season just before cooking, then sear in a very hot pan with a little oil for about 1–2 minutes on each side. Leave space between them; crowded scallops steam instead of browning.

They should turn opaque and feel just firm, with a little spring when pressed. Take them off the heat as soon as the centre is no longer translucent; overcooking makes them rubbery.

Raw scallops are served in dishes such as crudo and ceviche, but they are not risk-free. Buy them specifically for raw eating from a trusted fishmonger, keep them chilled and serve them promptly; cooking is the safer choice.

Keep fresh scallops cold in the fridge and use them as soon as possible, ideally on the day you buy them. For longer storage, freeze them promptly in an airtight container; thaw in the fridge and cook soon after.

Their sweet, delicate flavour works well with lemon, butter, garlic, herbs and crisp vegetables. Serve seared scallops with pea purée, asparagus or a light risotto, rather than a heavy sauce that overwhelms them.

Sea scallops are a larger kind of scallop, so they are especially easy to sear and serve as a centrepiece. Smaller bay scallops cook faster and are often better in pasta, chowder or a quick stir-fry.

Yes. Freeze them soon after buying, separated on a tray if you want to take out individual portions later, then transfer to an airtight container. Defrost them overnight in the fridge and pat dry before cooking.

Scallops provide 9.3 g of protein per 100 g. A small serving can add a substantial amount of protein to a meal without needing a large portion.