Healthy Gourmet Kitchen

Scallops with Diced Peppers, Tomato Chutney and Basil Oil

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Scallops with Diced Peppers, Tomato Chutney and Basil Oil

Scallops with diced peppers, tomato chutney and basil oil - Mediterranean flavors for gourmets

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Health Score:
90 / 100
30 min.

Healthy, because

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Nutritional values

The muscle meat of scallops consists mainly of proteins and brings omega-3 fatty acids and iodine to the plate. With this trace element, the thyroid gland produces two vital hormones that are significant for growth and energy balance. Anyone who first thinks of lemons when they think of vitamin C is doing the peppers wrong. In this vegetable, the content is up to three times higher than in the citrus fruit. Thus, the pod makes a valuable contribution to firm connective tissue and good wound healing.

Scallops are available at the fish counter of well-stocked supermarkets or in fish stores. If you like, instead of basil, try another type of herb for the seasoning oil, for example flat-leaf parsley.

1 serving contains
(Percentage of daily recommendation)
Calorie341 cal.(16 %)
Protein19 g(19 %)
Fat22 g(19 %)
Carbohydrates17 g(11 %)
Sugar added1 g(4 %)
Roughage3.3 g(11 %)
Vitamin A0.3 mg(38 %)
Vitamin D8 μg(40 %)
Vitamin E5.7 mg(48 %)
Vitamin K19.4 μg(32 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.3 mg(61 %)
Vitamin B₆0.4 mg(29 %)
Folate88 μg(29 %)
Pantothenic acid1 mg(17 %)
Biotin6.4 μg(14 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C108 mg(114 %)
Potassium835 mg(21 %)
Calcium137 mg(14 %)
Magnesium100 mg(33 %)
Iron13 mg(87 %)
Iodine194 μg(97 %)
Zinc3.5 mg(44 %)
Saturated fatty acids3.4 g
Uric acid547 mg
Cholesterol240 mg
Complete sugar7 g


2 Basil
3 ozs olive oil
7 ozs Cherry tomatoes
½ red onion
1 tsp Raw cane sugar
1 tsp Tomato paste
1 tsp dried thyme
2 Tbsps Vinegar
½ green Bell pepper
½ orange Bell pepper
½ yellow Bell pepper
8 Scallop
1 tsp red pepper flakes
How healthy are the main ingredients?
olive oilTomato pastethymeBasilsaltonion

Kitchen utensils

1 Immersion blender

Preparation steps


For the basil oil, wash basil, shake dry and pluck leaves. Finely puree leaves with 1 pinch of salt and 3 Tablespoons olive oil with a hand blender. Pour the basil oil into a small bowl.


For the chutney, wash the tomatoes and cut them into small pieces. Peel and finely dice the onion. Heat 1 tablespoon olive oil in a pot. Sauté the onion cubes in it for 1 minute over medium heat, sprinkle with sugar and let it caramelize for 3-5 minutes.


Add tomato paste and fry for 1 minute. Add thyme, vinegar and tomatoes, season with a little salt and pepper and simmer for about 10 minutes on low heat, stirring repeatedly.


Meanwhile, remove seeds from peppers, wash and finely dice. Open and clean scallops, leaving only the shell meat. Boil water in a pot and boil 8 empty shell halves in it for 1 minute. Drain and let cool.


Season the mussel meat with salt and pepper. Heat remaining olive oil in another pan. Fry mussel meat together with diced peppers for 2 minutes per side over high heat.


Arrange 2 scallop shells on each plate and place the chutney in the center of the shells. Arrange 1 scallop and a few diced peppers on each. Drizzle basil oil over the top, sprinkle everything with the red bell pepper flakes and serve.