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

Updated: November 29, 2022

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 Sauce

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.
Prep Time 20 mins
Cook Time 5 mins
Total Time 25 mins
Course Main Course
Cuisine American
Servings 4
Calories 215 kcal

Ingredients
  

  • 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
 

  • Cut red pepper in half, removing stem and seeds, and broil in the oven until edges blacken. 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 and whipping cream. 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?

Seared scallops with 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

Article Comments

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Recipe Rating




  1. Nalua Alixaga

    November 20, 2022 , 12:59 am

    i like scallops a lot , but I was told that they are high in colesterol , is that true ?i made them this morning , and yes they are hummm umm

  2. Brianne AlgaeCal

    November 20, 2022 , 1:28 pm

    Hello Nalua,

    Great question! Scallops are actually quite low in cholesterol, containing just 24.9 milligrams per 4 oz serving. If your cholesterol is high, you may want to consider adding in more soluble fibre to your diet. Cholesterol is often recycled and reused by the body, but soluble fibre binds to cholesterol and helps it to be excreted instead of recycled!

    I hope this helps!

    – Brianne @ AlgaeCal

  3. Barbara Gleason

    November 20, 2022 , 4:56 am

    How can the soubise sauce be made without dairy? I’m lactose-intolerant, and the recipe slides to pounded rice being a way to substitute away from dairy, it seems, yet that method is not offered.

  4. Shelby AlgaeCal

    November 22, 2022 , 12:58 pm

    Hi Barbara,

    Thanks so much for your interest in our recipe! We certainly understand that you may be looking for a non-dairy alternative to the cream, and here’s what our resident chef Danielle had to say:

    “The cream replacement would simply be a tablespoon of overcooked rice blended really well with a tablespoon of water, to equal to a tablespoon of cream. In this recipe, the cream is so minute that it could be replaced with any non-dairy creamer and still have a great taste. Personally, I would use coconut!”

    I hope this helps, and please do let us know how you enjoy it!

    – Shelby @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,