Name: Low-Carb Scallop Stew – Creamy and Nourishing (Even for Lenten)
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 800 g Scallops; 600 g Sliced courgette; 100 g Sliced carrot; 1 piece Bell pepper, large or 2 small; 2 tbsp Sheep butter / or coconut oil; 1/2 tsp flower of sea salt; 1/2 tsp red peppercorn, ground; 1/2 tsp garlic powder; 1 tbsp freshly chopper corriander, parsley or basil; 4 wedges lemon peel

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Yesterday I had a cooking creativity attack right before dinner time. This led me to come up with quite a tasty new recipe that deserves to be shared. A creamy scallop stew using courgette, carrot and red horn peppers was ready in just 30 minutes. It was one of those dishes that comes together quietly, guided by seasonal ingredients and the desire for something warm, nourishing and balanced. The result was a soft, aromatic stew with natural sweetness from the vegetables and a delicate richness from the scallops.

Lent time in Greece

During this period, many people in Greece are observing religious fasting, and this is why we published a Keto Fasting For Lent especially for them. One of the strengths of Mediterranean cuisine is its adaptability, and this dish fits easily into that rhythm. Now, I used sheep butter, since it’s a favourite in the Greek Goes Keto kitchen. However, by omitting butter and using coconut oil, the stew remains creamy and satisfying while fully respecting fasting traditions. The flavour profile stays intact and the texture remains smooth and comforting. For those following fasting practices, coconut oil is a practical and effective alternative to butter. It remains stable during cooking and contributes a gentle creaminess that blends well with the vegetables and scallops. Coconut milk or cream completes the stew, giving it body without overpowering the natural flavours.

Scallops play the central role in this recipe and they deserve simplicity. Their flavour is subtle and slightly sweet, which is why they pair so well with gentle vegetables and mild fats. When cooked carefully, they remain tender and absorb the surrounding aromas without losing their own character.

Scallops from a nutritional perspective

Scallops are highly valued for good reason. They are rich in high-quality protein, and if you are lucky enough to get wild scallops. Wild scallops are harvested from the sea, most commonly by dredging or by hand diving, depending on the region and regulations. In Europe and the Mediterranean, many scallops are wild-caught, especially in colder waters, while in other parts of the world, both wild and farmed scallops coexist on the market. This makes them particularly suitable for ketogenic and low-carbohydrate approaches, especially for those who want a lighter protein source that still supports muscle maintenance and satiety.

Scallops are also an excellent source of vitamin B12, which is essential for energy metabolism and nervous system function. They provide selenium, a trace mineral involved in antioxidant defence and thyroid support, as well as zinc, magnesium and choline, all of which contribute to immune function, neuromuscular health and cognitive processes. Their Omega-3 fatty acid content supports cardiovascular health and helps maintain an anti-inflammatory balance. These qualities explain why scallops have long been considered a prized ingredient in coastal cuisines. They offer density of nutrients alongside elegance in taste.

The choice of vegetables (of which two are actually fruits 😉 )

The vegetables used here were chosen intentionally. Courgette adds softness and moisture, also it’s the secret of creaminess. Carrot brings warmth and subtle sweetness but you can skip it if you want to avoid naturally occurring sugars. Red horn peppers deepen the flavour and contribute antioxidants, particularly carotenoids. Together, they create a naturally smooth base once simmered, allowing the scallops to remain the focus.

This is a dish that fits naturally into the Keto Mediterranean approach. It respects seasonal ingredients, supports digestion and energy balance, and aligns easily with cultural traditions such as fasting. It works equally well as a quiet evening meal or as part of a thoughtful, structured nutritional plan.

Sometimes the most satisfying meals are those that are prepared with attention, patience and respect for the ingredients. This scallop stew is exactly that.