Preparation, uses, and tips
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)
Total Fat: 0.65g
*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
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