rcps-fishandshellfish3

ITKWM

RECIPES

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FISH & SHELLFISH

SEAFOOD CASSEROLE- 7 points
        1 lb. scallops
        1 tsp. olive oil
        1 lb. medium shrimp, shelled and
           cleaned
           cooking spray
        1 large onion, finely chopped
        3 cloves garlic, crushed
        12 oz. sliced mushrooms
        2 tbs. flour
        4 tbs. sherry
        1 cup fat-free half & half
        2 tbs. margarine
     1/2 cup fine dry bread crumbs
            paprika
            lobster meat (optional) see note*

Preheat oven to 350 degrees F. In a large skillet, saute' the scallops for 5 minutes in the olive oil. Add the shrimp and cook for about 2 more minutes. Set aside. Spray the skillet with cooking spray and add the onions, garlic and mushrooms. Cook about 5-6 minutes, until the onions and mushrooms are soft. Add the seafood mixture to the sauteed vegetables; mix together and put into a casserole dish sprayed with cooking spray. Combine the flour, sherry and half & half. Melt the margarine in a saucepan and add the cream mixture; cook for 2-3 minutes until thickened. Pour over the seafood mixture in the casserole dish. Top with the bread crumbs, spray lightly with cooking spray, and sprinkle with paprika. Bake for about 30 minutes, until topping is browned and casserole is heated through. This recipe makes 6 servings, 7 points each.

*note: You can replace part of the scallops and shrimp with lobster meat. Use 12 oz. each of shrimp and scallops and 8 oz. of cooked lobster meat. Add the lobster to the scallops and shrimp after they are cooked and then proceed with the recipe. This will affect no change in the total points per serving of the recipe.

SHRIMP PRIMAVERA- 8 points
        4 teaspoons olive oil
     1/2 lb. broccoli florets
        1 carrot, sliced
     1/2 lb. mushrooms, sliced
        3 cloves garlic, minced
        1 cup low-salt chicken broth
        1 tbs. cornstarch
        1 lb. shrimp, peeled and deveined
        2 cups cooked bow-tie pasta
        2 tbs. grated parmesan cheese
        2 tbs. chopped fresh parsley
     1/4 tsp. crushed red pepper

Heat oil in a large skillet. Add the broccoli and carrot; stir and cook for 2 minutes. Add the mushrooms and garlic; cook 1 minute. Mix broth with cornstarch and add to the skillet along with the shrimp; cook until the shrimp turn pink, about 3 minutes. Add the pasta, grated cheese, parsley and crushed red pepper and cook for another minute until heated through. This recipe makes 4 servings, 8 points each.

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