Fish & Seafood

Sautéed Scallops with Mushroom Risotto
Serves 4
A delicious gourmet dinner for fish on Friday or any night of the week!
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Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
For Scallops
  1. 1 – 1 ½ pounds jumbo sea scallops
  2. 1 Tbsp. olive oil
  3. 1/8 tsp. kosher salt
  4. ½ tsp. freshly ground black pepper
For Risotto
  1. 1 Tbsp. butter
  2. 1 Tbsp. olive oil
  3. ½ cup onion, chopped
  4. 1 pint mushrooms, sliced
  5. 1 cup Arborio rice
  6. ½ cup white wine
  7. 2 ½ cups low sodium vegetable or chicken broth
  8. ½ cup Parmesan cheese
  9. Italian parsley for garnish
For Scallops
  1. 1. Pat scallops with paper towels. Sprinkle scallop with pepper and salt.
  2. 2. Heat a large skillet over medium-high heat.
  3. 3. Add 1 Tbsp. olive oil to pan; swirl to coat.
  4. 4. Add scallops and cook to desired degree of doneness, 1 – 2 minutes per side.
For Risotto
  1. 1. Sauté onions in butter and olive oil over medium-high heat until the onion is translucent. Add mushrooms and continue to cook until beginning to soften.
  2. 2. Pour rice into onion mixture until every grain is coated with butter and olive oil.
  3. 3. Add ½ cup wine, continue to stir rice, and then simmer until the wine has completely reduced and the pot is nearly dry.
  4. 4. Add ½ cup of broth at a time. Stir occasionally and wait to add another ½ cup of broth until the liquid has been almost completely absorbed.
  5. 5. Risotto is ready when the rice has the consistency of thick porridge. Stir in Parmesan cheese.
  6. 6. Serve immediately with 4 – 5 scallops on top. Garnish with Italian parsley and your favorite green vegetable on the side, like grilled asparagus or broccoli.
Notes
  1. Serving Size: about 1 cup risotto and 4 – 5 scallops
  2. Calories per Serving: 345
  3. Grams Carbohydrates: 21
  4. Grams Protein: 28
  5. Grams Fat: 14
  6. Equivalents: 4 ounces extra lean protein, 2 fats, 1 starch, and 1 vegetable
Nutritionist 4 You http://nutritionist4you.com/
Brown Sugar Glazed Chilean Sea Bass
Serves 4
The brown sugar beautifully crystalizes the top of the Sea Bass. Serve over steamed Bok Choy and with brown rice.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 1/3 cup of Sake wine
  2. 3 Tbsp. of Brown sugar
  3. 1/3 cup of low sodium Soy sauce
  4. 1 Tbsp. Canola oil
  5. 1 pound of Chilean Sea Bass
Instructions
  1. 1. Mix first four ingredients.
  2. 2. Marinate Sea Bass in mixture in a Zip-loc bag for two hours in the refrigerator.
  3. 3. Remove sea bass from bag. Place in a pan lined with foil and sprayed with Pam.
  4. 4. Coat top of Sea Bass with a teaspoon of brown sugar.
  5. 4. Wrap in foil and bake at 350 degrees for 15 minutes or until translucent.
  6. 5. Open foil and let cook for 5 more minutes for brown sugar to glaze over.
  7. 6. Serve over steamed Bok Choy and with mashed potatoes or brown rice.
Notes
  1. Calories per serving: 248
  2. Grams Carbohydrates: 10
  3. Grams Protein: 28
  4. Grams Fat: 15
  5. Equivalents: 4 ounces extra lean protein
Adapted from www.hardlyhousewives.com
Adapted from www.hardlyhousewives.com
Nutritionist 4 You http://nutritionist4you.com/
 

BAKED FLOUNDER WITH PARMESAN CRUMBS
Serves 4
Serve with steamed baby carrots and spinach pasta.
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Cook Time
20 min
Total Time
25 min
Cook Time
20 min
Total Time
25 min
Ingredients
  1. 1 ¼ lb. of flounder or white cod filets
  2. ½ tsp. ground black pepper
  3. ½ cup bread crumbs
  4. ½ cup finely grated Parmesan cheese
  5. 1 Tbsp. light butter
  6. 1 tsp. olive oil
Instructions
  1. 1. Pre-heat oven to 400˚.
  2. 2. Rinse fish in cold water and dry with paper towel.
  3. 3. Place fish in baking dish and season with salt and pepper.
  4. 4. Mix Parmesan with bread crumbs, melted butter and olive oil.
  5. 5. Sprinkle bread crumb mixture over fish. Bake for 20 minutes or until top is golden. Let stand for 5 minutes before serving.
Notes
  1. Total Calories: 305
  2. Carbohydrates: 7.5 g
  3. Protein: 38 g
  4. Fat: 22 g
Equivalents
  1. 5 extra lean proteins
  2. ½ Starch
  3. 1 Fat
Nutritionist 4 You http://nutritionist4you.com/
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