Number of Servings: 4Ingredients: 12 shrimp, peeled and deveined8 sea scallops4 squid tubes or mantles, sliced into 1/4-inch rings1 lean white fish fillet, such as catfish, cod, orange roughy, sole, flounder, cut into 8 chunks8 fresh whole mushrooms4 sprigs fresh basil OR 1 teaspoon dried basil leaves2 EACH shallots and small cloves garlic, finely chopped4 tablespoons white wine, clam juice or brothPepper to tasteInstructions: Divide the shrimp, scallops, squid, fish and mushrooms into four individual ramekins. Place a sprig of fresh basil on top. If using dried basil, combine with shallot, garlic and wine in a 1-cup glass measure. Microwave on high 2 minutes.
Divide wine mixture over seafood; add salt and pepper to taste. Place ramekins in microwave and lay a sheet of wax paper over them. Turning each ramekin halfway around midway through cooking, microwave on high 6 to 7 minutes. Let stand 3 minutes before serving. Serve with rice.
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Seafood alternatives: catfish, cod, flounder, ocean perch, orange roughy, pollock, salmon, skate wings, troutNumber of Servings: 4Ingredients: 1 medium tomato, seeded and chopped2 tablespoons sliced ripe olives1 tablespoon chopped parsley1 tablespoon red wine vinegar1 (16 oz.) package frozen sole fillets, thawed1/4 cup Dijon mustard, divided1 (14 1/2 oz.) can chicken broth1 clove garlic, pressed1 cup uncooked rice1 (10 oz.) package frozen chopped spinach, thawed and very well drainedInstructions: Combine the first 4 ingredients in a small bowl, stir well and set aside.
Pat fillets dry with paper towels. Using 1 tablespoon mustard, spread a thin layer of mustard over fillets; set aside. Combine broth, remaining 3 tablespoons mustard and garlic in a large skillet; bring to a boil. Add rice, cover, reduce heat and simmer 10 minutes. Stir in spinach. Arrange fillets on top of rice mixture; cover and simmer about 8 minutes or until liquid is absorbed and fish flakes easily with a fork. Spoon tomato mixture over top of fish before serving.
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Number of Servings: 6Ingredients: 4 medium potatoes, sliced and boiled1 can light mushroom soup1 1/2 cups lowfat milk1 tablespoon Worcestershire sauce1/2 cup frozen green peas1 tablespoon butter2 tablespoons onion, minced1 1/2 pounds roughy filletsNutrition Information: Calories: 296
Protein: 27g
Carbohydrates: 28g
Fat: 8g
Cholesterol: 71mg
Sodium: 591mg
Instructions: Mix potatoes, soup, milk, Worcestershire and peas in a large bowl; set aside. In a large skillet over medium heat, melt butter; add onion and saute for about 1 minute, then add fish and cook for another 2 minutes. Turn fish and add potato mixture. Cover and heat for about 8 minutes.
Source: Recipe and photo courtesy of Try-Foods International, Inc.
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Seafood Alternatives: snapper, orange roughy or other lean white fish such as flounder, cod, sole or pollockNumber of Servings: 2Ingredients: 1 pound catfish, cut into 4 serving pieces2 cup prepared chunky salsa2 tomatillos or green tomatoes, chopped (about 1/2 cup)1 tablespoon chopped fresh cilantro or Chinese parsley2 teaspoons lime juice1/4 teaspoon ground corianderInstructions: Pat fish dry with paper towels. Arrange in an 8-inch square glass baking dish so that pieces are toward the sides of dish. Combine salsa, tomatillos, cilantro, lime juice and coriander. Spoon mixture over fish. Cover with vented plastic wrap. Rotating dish midway through cooking, microwave on high 3 to 4 minutes, or just until fish flakes easily when tested with a fork. Serve on a heated tortilla garnished with sprigs of cilantro.
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Number of Servings: 2Ingredients: 1/2 pound cod, haddock, lingcod, or orange roughy fillets1 teaspoon olive oil1 teaspoon lemon juice1/4 teaspoon dried basil, crushed1/8 teaspoon black pepperdash salt2 plum tomatoes, cored and cut lengthwise into thin slices2 teaspoons grated Parmesan cheeseInstructions: Drain and pat fillets dry and cut into 2 serving pieces. Combine oil
and lemon juice in a baking dish. Add fish and turn to coat both sides.
Sprinkle with basil, pepper, and salt. Overlap tomatoes in an even
layer on fish and sprinkle with Parmesan cheese. Cover with foil and
bake at 400° F about 10-15 minutes or until fish flakes easily.
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