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These little nuggets from the sea are nutritional powerhouses. Raw and unadorned, a dozen oysters provide 145 calories, 9g of protein, and 572% of your recommended daily allowance of zinc.

Skip the breading and frying, though. This grilled recipe from New Orleans-based dietitian Molly Kimball, R.D., is a healthier oyster indulgence.

Pro tip: “Oysters get less slick and tighten up when you grill them,” says Kimball. Plus, since they’re best on the rawer side, you don’t need to cook them all the way through.

And, of course, you need to learn the most critical component of oyster preparation: shucking them properly. Learn how to shuck oysters in three simple steps.

Nutrition information (per serving):

312 calories; 8g protein; 9g carbs; 28g fat

Makes 2 Servings
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1/4 cup olive oil
1 garlic clove, finely chopped
1 tsp cayenne pepper or Italian seasoning
Black pepper
2 dozen oysters
How to make it 

Heat grill. Whisk together first 4 ingredients.

Place oysters in shell on grill. Spoon oil mixture over. Heat till bubbly (about 2 minutes).

Optional: Serve with a whole-wheat baguette for dipping into the oil.