Delicious, Bone Healthy Seared Scallops with Red Pepper & Tomato Soubise Sauce

What’s not to love about scallops? They’re beautiful, sweet, and oh so succulent — not to mention bone-healthy. And today they’re the star of my seared scallops with red pepper and tomato soubise recipe.

Now don’t let these delicate morsels fool you. What they lack in size they make up for in nutrients. Scallops are packed with vitamins, minerals, and antioxidants.

Plus, they’re made of 80% protein — making them a great bone building seafood. After all, protein makes up 50% of the volume of your bones and approximately 1/3 of their mass.¹

You know what else this recipe has that’s good for your bones? Tomatoes. That’s right. Those smooth, juicy beauties are loaded with the bone protective antioxidant lycopene. And research supports that lycopene is very effective at reducing bone breakdown.

In fact, several studies have shown decreased bone loss following the consumption of lycopene rich tomatoes.² And get this, cooking tomatoes actually increases the bioavailability of lycopene. That’s why I’m so excited to share this delicious, bone healthy seared scallops recipe with you!

Seared Scallops with Red Pepper & Tomato Soubise Recipe

Note: Scallops are always best purchased fresh from your local trusted fish market. If you are non-coastal, look for scallops labeled “chemical free” or “dry packed”. This means that the scallops are packed without additional preservatives or liquids.

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Prep Time 20 minutes mins

Cook Time 5 minutes mins

Total Time 25 minutes mins

Course Main Course

Cuisine American

Servings 4

Calories 215 kcal

Ingredients

  

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• Red Pepper & Tomato Soubise Sauce
• 1 roasted red pepper
• 1/2 cup chopped sundried tomato
• 1 small sweet onion chopped
• 1 tsp avocado oil
• 1 tbsp organic whipping cream
• 1 tsp fresh lemon juice
• Salt and pepper to taste
• Scallops
• 1 lb large sustainable pacific sea scallops
• 1 tbsp grass fed cow butter
• 1 tbsp avocado oil
• Salt to taste
• Fresh dill

Instructions

 

• Set the oven to broil. Line a sheet pan with parchment paper. Cut red pepper in half, removing stems and seeds, and broil until edges begin to blacken and the red pepper softens. Look for a light caramelization. If edges blacken too deeply, remove any charred skins.
• Combine roasted red pepper, sun dried tomatoes, sweet onion and avocado oil in a sauté pan. Sauté over medium heat until onions are translucent and soft, and there is no liquid left in the pan.
• Place all ingredients into a food processor or blender with lemon juice, whipping cream, and 2 tbsp of water. Blend until the mixture has a creamy texture that holds to your spoon.
• Add salt and pepper to taste. Set soubise aside.
• Dry scallops very well with a paper towel and salt each side of the scallop.
• In a new pan, warm avocado oil and butter over medium high heat. Place scallops in oil butter mixture, making sure they sizzle upon placement.
• Cook scallops for approximately 2 minutes, without disturbing. Scallop is ready to turn over when you can lift the scallop with tongs without hesitation. It should be a rich golden color with a lightly crisp texture. Cook on the other side for one minute.
• Serve scallops with soubise and fresh dill.

Nutrition

Calories: 215kcalCarbohydrates: 14gProtein: 15gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gTrans Fat: 1gCholesterol: 39mgSodium: 638mgPotassium: 565mgFiber: 2gSugar: 4gVitamin A: 372IUVitamin C: 23mgCalcium: 37mgIron: 1mg

Tried this recipe?Let us know how it was!

What is Soubise Sauce?

Now soubise sauce isn’t something you hear about everyday. So if you’re not sure exactly what it is, that’s okay. 
It’s just an onion sauce thickened with Béchamel sauce, pounded cooked rice, or cream. Generally it’s served with game, poultry, meats, and vegetables. It has many variations — the simplest including just butter, onions, and cream.³

Healthy Seared Scallops Recipe Takeaways

If you’re looking for a mouthwatering recipe that’s quick to make and bone healthy, give this seared scallops recipe a try.

Each delectable spoonful is loaded with antioxidants, protein, vitamins, and minerals. So your bones will love it as much as your taste buds.

I’d love to hear what you think about the recipe. So don’t forget to leave a comment and let me know how you enjoyed it!

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References

1. The American Journal of Clinical Nutrition, Vol 87, Issue 5, May 2008, Pgs 1567S–1570S.
2. Umani S. Walallawita, Frances M. Wolber, Ayelet Ziv-Gal, Marlena C. Kruger, and Julian A. Heyes, “Potential Role of Lycopene in the Prevention of Postmenopausal Bone Loss: Evidence from Molecular to Clinical Studies” Int J Mol Sci. 2020 Oct; 21(19): 7119. Published online 2020 Sep 27. doi: 10.3390/ijms21197119
3. https://en.wikipedia.org/wiki/Soubise_sauce