Diced scallops, garlic, and tender quinoa fill roasted tomatoes in this heart-healthy main dish. This recipe is a perfect alternative to traditional stuffed vegetables that often rely on heavy breadcrumbs or white rice.
By using quinoa, you get a boost of plant-based protein and fiber that pairs beautifully with the natural sweetness of roasted tomatoes. Raisins and fresh herbs like thyme and basil lend a deliciously rich, Mediterranean-inspired flavor to this one-of-a-kind recipe. It’s an elegant yet simple way to enjoy scallops that fits perfectly into a heart-healthy or diabetic-friendly diet.
As one of our favorite Mediterranean Diet recipes, this dish along with many of our other healthy quinoa and seafood recipes will inspire your taste buds to try even more!
This recipe prioritizes lean protein and high-fiber grains to support cardiovascular health and weight management. By baking the scallops inside antioxidant-rich tomatoes, we preserve moisture and flavor without the need for heavy fats or oils.
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Yes! The acidity of the tomatoes cuts through the richness of the scallops, while the roasting process brings out the natural sweetness in both.
Since the scallops are diced small and sautéed before being baked, they cook quickly. They are done when they turn opaque and firm (usually about 3-5 minutes in the pan).
Absolutely. Just ensure they are completely thawed and patted dry with a paper towel before dicing to prevent excess moisture in the filling.
Explore more heart-healthy seafood recipes that feature lean proteins and Mediterranean flavors, perfect for supporting cardiovascular wellness without sacrificing taste.
Discover a variety of nutrient-dense grain recipes that utilize fiber-rich quinoa and whole grains to help manage cholesterol and provide long-lasting energy.
Recipe yields 6 servings
In a small saucepan, bring broth and quinoa to a boil. Lower the heat, cover and simmer until broth is absorbed and grains are tender, 20 to 25 minutes.
Slice the top off each tomato. Use a spoon to hollow out pulp and seeds and reserve the pulp and seeds in a bowl. Chop the tomato tops and add to the bowl. Set bowl and tomato shells aside.
Preheat oven to 400°. In a large skillet over medium heat, combine the onion and 2 tablespoons water. Cook, stirring frequently, until onion begins to brown, about 6 minutes. Stir in garlic, scallops, raisins, thyme, salt, pepper and reserved tomato trimmings and cook, stirring frequently, until most of the liquid has evaporated, about 5 minutes. Stir in cooked quinoa, basil and vinegar.
Stuff the tomato shells with quinoa mixture and arrange the stuffed tomatoes in an 8 x 8-inch baking dish. Bake for 15 minutes, or until the tomatoes are soft and filling is just browned on top.
Because this dish contains protein, grains, and vegetables, it is a balanced mini-meal on its own. To round it out for a larger dinner, serve alongside a crisp green salad with our Maple Tahini Dressing or a side of roasted broccoli. It also pairs exceptionally well with a light, broth-based soup.
If you don't have scallops, diced shrimp or firm white fish like cod work beautifully in the quinoa mixture.
While quinoa is preferred for its nutrient density, you can substitute with cooked brown rice or farro (if not following a gluten-free diet).
This stuffing also tastes great in hollowed-out bell peppers or large zucchini boats.