SEAFOOD MEDLEY

Points:  2

 

Makes 4 servings.

 

 

This skillet dish of shrimp and scallops is a colorful, tasty, and quick appetizer.  For a special presentation, serves it in scallop shells (available in cookware shops) or shallow individual baking dishes.  Sprinkle with fat-free Parmesan topping and broil for 1 to 2 minutes, or until golden.

5

ounces shelled shrimp

 

4

ounces sea or bay scallops

 

1

medium tomato, chopped

 

4

scallions, sliced diagonally

 

½ 

cup clam juice

 

¼ 

cup thinly sliced fresh basil

 

¼ 

cup white wine or nonalcoholic white wine

 

1

clove garlic, minced

 

¼ 

teaspoon ground black pepper

 

 

Pinch of salt (optional)

 

1

tablespoon cornstarch

 

4

teaspoons fat-free Parmesan topping

 

 

 

 

 

1) In a large no-stick skillet, combine the shrimp, scallops, tomatoes, scallions, 1/a cup of the clam juice, the basil, wine, garlic, pepper, and salt (if using). Cover and cook over medium-low heat for 7 minutes, or until the scallops are nearly opaque.

 

2) Place the cornstarch in a cup. Add the remaining 1/a cup clam juice and stir to dissolve the cornstarch. Add to the skillet. Stir for 1 minute, or until the sauce thickens. Sprinkle with the Parmesan.

 

Lynn’s Kitchen Tip: Shrimp is very perishable, so most of the commercial catch is frozen right after it's caught. Unless you are planning to cook shrimp immediately after buying, it makes good sense to purchase bagged loose-pack frozen shrimp and thaw just the amount you need before cooking.  The shrimp may in deed taste fresher than thawed shrimp that has lingered too long at the fish counter. To thaw shrimp, refrigerate it overnight in a plastic bag.

 

Nutrition at a glance per serving

0.9 g. total fat

0.2 g. saturated fat 96 calories

74 mg. cholesterol

456 mg. sodium

11 g. protein

6 g. carbohydrates

0.6 g. dietary fiber

 

SOURCE: Fabulous Fat-Free Cooking by Lynn Fischer