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To shuck abalone from the shell, cut the connector muscle, then pry out the flesh. Trim and discard the viscera, remove dark skin from the foot, and scrub the meat to remove the black coating. Cut steaks against the grain of the meat, and pound each slice.
To fry abalone, dip the pounded slices in seasoned flour, then shake off excess flour. Quick cooking is essential to keeping abalone tender. Heat a frying pan until very hot; add vegetable oil; and cook the abalone about 30 seconds on each side.
Fresh California red abalone is the variety most generally available, along with the smaller green, pink, and black abalone. Abalone is sold live or frozen in the shell, as ready-to eat fresh or frozen pounded steaks, or canned.
Abalone (raw), 3 oz. (84.9g)
Calories: 89
Protein: 14.5g
Carbohydrate: 5.1g
Total Fat: 0.65g
Fiber: 0.0g
*Excellent source of: Selenium (38mcg)
*Good source of: Magnesium (40mg), Vitamin B12 (0.6mcg), and Vitamin E (3.4 IU)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
When cooked (fried), abalone provides 0.149 grams of omega-3 fatty acids derived from eicosapentaenoic acid (EPA) (0.054g) and alpha lipoic acid (ALA) (0.095g), per each 100 grams of abalone.
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires February 2010.