The ginger and lime flavors were very subtle in this dish – you can definitely dial them up if you want a more robust dish. But the subtlety was very nice and when combined with the great scallop flavor, this made a great seafood dish. The rich sauce made with butter and cream is soooo lovely !
224 calories per serving
1/2 c dry white wine
1/2 c unsalted chicken broth
2 T minced shallots
1 t grated fresh ginger
1/4 t grated lime peel
1 1/2 lb. scallops
1/4 c unsalted butter
1/4 c whipping cream
Mix wine, broth, shallots, ginger, and lime peel in a skillet and boil uncovered until reduced by half. Stir in cream and boil until reduced to 3/4 c. Over medium heat add butter and incorporate into sauce. Keep warm. Rinse scallops and pat dry.. Spray scallops and another skillet with Pam. Saute scallops 7 to 10 minutes or until done. Pour sauce onto a warm platter lay scallops in sauce. Serve with optional brown rice (add 120 calories for each ½ c rice).
This recipe gives you a simple seafood soup that has such a deep flavor ! Using all the shells in the broth preparation makes such a difference. You will love this one !
301 calories per serving
8 oz. medium shrimp, shells on
2 c onion, chopped
12 cloves garlic, minced
½ green bell pepper, halved
1/4 c chicken broth
6 c water
1 T butter
2 T flour
3/4 c heavy cream
1 t salt
1 lb. red snapper fillets, cut into bite size pieces
3 T chopped cilantro leaves
Peel and clean the shrimp. Reserve the shells. Heat a soup pan on medium high and spray with Pam. Add shells, onion, garlic, and pepper and saute 5 minutes. Add broth and cook 3 minutes. Add water and bring to a boil then reduce heat and simmer 40 minutes or until liquid equals about 3 cups. Strain liquid into a bowl and discard all the solid pieces. Clean the pot and heat to medium high again. Melt butter and stir in flour. Cook for 1 minute, stirring constantly. Slowly add shrimp broth whisking constantly. Stir in rest of the broth and salt and bring back to a boil. Cook 5 minutes and then drop in shrimp and fish and cream. Reduce heat and simmer 5 minutes or until fish is done. Promptly remove from heat. Top each bowlful with cilantro.
Very spicy. Very low calories. Very high in protein. All good things 🙂
This one is truly not for the feint of heart – the Cajun spice definitely leaves your mouth burning and I always pair this with something that will help cool it down; a spinach salad, fresh cranberry relish, citrus slices, etc.
80 calories per serving
16 large raw shrimp, peeled and cleaned
12 large raw scallops, cleaned
Cajun seasoning mix (available at all food markets)
Parsley for garnish
Place a good amount of Cajun seasoning in a bowl and dredge each piece of fish to full coat it. Alternately, you can place the spice in a zip love bag with the fish and shake, shake, shake until all are coated. But I find you get a thicker coating with the dredging method.
Heat a pan on medium high heat. Remove from heat and spray with Pam. Return to heat and place scallops and in the pan. Typically large scallops are cooked 7-9 minutes total, but I like mine more well done so I go 11-13 minutes (about 6 minutes per side). You can be sure they are done by poking them – if they are soft and squishy, they are not done. You need them to have a little bounce and be firm – then they are done.
The shrimp will cook in 7-9 minutes, so place in the pan just before you are ready for the scallops to be flipped. Shrimp are done when they are pink and firm. Remove to a plate and garnish with parsley before serving.