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Fish and Scallop Sauté with Roasted Parmesan Broccoli
Recipes
Fish and Scallop Sauté with Roasted Parmesan Broccoli
4 servings
40 minutes total (Active 40 minutes)
  • Prepare broccoli and begin to bake - 10 minutes
  • Prepare fish, complete broccoli; serve - 30 minutes

Fish and Scallop Sauté

Ingredients

  • 1 medium cubanelle pepper
  • 1 tablespoon fresh Italian parsley
  • 1 lemon, for zest
  • 2 ½ teaspoons Greek seasoning, divided
  • 4 (6 oz) firm fish fillets (such as cod, halibut, or mahi-mahi; about 1 ½ lb)
  • 2 tablespoons olive oil, divided
  • 1 (10 oz) bag frozen whole kernel corn
  • ½ cup sliced fresh green onions
  • 1 (8 oz) box frozen scallops in garlic cream sauce
  • Hot, cooked grits (optional for serving)

Steps

    1. Chop pepper and parsley finely. Zest lemon (1 teaspoon). Combine zest and parsley; set aside.
    2. Preheat large sauté pan on medium-high 2–3 minutes. Sprinkle 2 teaspoons seasoning over both sides of fish (wash hands). Place 1 tablespoon oil in pan; cook fish 3–4 minutes on each side until centers of fillets flake easily and are 145°F. Remove fish from pan and cover to keep warm.
    3. Add to same pan: remaining 1 tablespoon oil, corn, green onions, peppers, and remaining ½ teaspoon seasoning; cook and stir 2–3 minutes until vegetables soften.
    4. Add scallops and sauce to corn mixture; cook and stir 4–5 minutes until sauce is released and scallops are opaque and firm. Spoon scallops and sauce over fish; sprinkle with parsley mixture. Serve over hot, cooked grits or pasta, if desired.

Roasted Parmesan Broccoli

Ingredients

  • nonstick aluminum foil
  • 1 bunch fresh broccoli (3-4 stalks), halved
  • 2 tablespoons olive oil
  • 2 tablespoons Asiago peppercorn dressing
  • ½ cup Italian bread crumbs
  • ¼ cup grated Parmesan cheese

Prep

    • Preheat oven to 425°F. Line baking sheet with foil.
    • Cut 2-inches from bottom of each stalk; cut stalks in half lengthwise.

Steps

    1. Place broccoli on baking sheet; drizzle with oil. Bake 10 minutes.
    2. Turn broccoli; bake 13-15 more minutes or until tender when pierced with a fork.
    3. Spread dressing over broccoli. Combine bread crumbs and cheese; sprinkle over broccoli. Bake 1–2 minutes or until lightly browned. Serve.

Serving Suggestions

  • Complete your meal with a fresh salad blend, potato rolls, and carrot cake for dessert.
  • The creamy scallop and corn sauce is great served over cooked rice.

Fish and Scallop Sauté

Amount per ¼ recipe serving: Calories 350, Total Fat 14g, Sat Fat 4g, Trans Fat 0g, Chol 85mg, Sodium 890mg, Total Carb 18g, Fiber 3g, Total Sugar 5g, (Incl. 0g Added Sugars), Protein 41g, Vitamin D 25%, Calc 4%, Iron 10%, Potassium 15%

Roasted Parmesan Broccoli

Amount per ¼ recipe serving: Calories 160, Total Fat 10g, Chol 10mg, Sodium 290mg, Total Carb 13g, Fiber 4g, Calc 15%, Vitamin A 40%, Vitamin C 130%, Iron 6%