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Abalone

Native Americans used the iridescent shells of abalone for decoration.

Abalone is a large marine snail with a single shell and a muscular foot. It clings to rocks and grazes on seaweed. Fossils show abalone existed 100 million years ago. Native Americans used their flesh for meat and their iridescent shells for decoration. Divers have overfished abalone off the California coast, but abalone are now being farmed in the waters off California and Hawaii, increasing the supply.

Varieties

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.

Buying and storing tips

The freshest abalone is stored on ice, still in the shell; abalone should not smell fishy. Keep abalone cool on the trip from the market to your house. Store in the coldest part of your refrigerator in a bowl covered with a wet towel, and use within 24 hours.

To freeze fresh abalone, clean the muscle and cut it into steaks. Wrap steaks individually in freezer wrap and over-wrap with a heavy plastic bag. Freeze no longer than two months.

Store purchased frozen abalone in its original wrapping in the freezer, and use it within two months. Before use, defrost abalone overnight in the refrigerator. Never defrost at room temperature.

To quick-thaw, run cold water over abalone that is enclosed in a watertight wrapper, allowing 30 minutes per pound (454 grams). For faster thawing, use the defrost cycle of your microwave, allowing 2 to 5 minutes per pound (454g), with equal standing time in between zaps (as one minute defrost to one minute resting).

Availability

Abalone is available in fish markets and Asian specialty markets.

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.

Nutritional Highlights

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, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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.

Health benefits and concerns

Health benefits and concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and seafood. Read about health benefits and concerns for fish and seafood for a full description.