Shrimp and Scallops with Cheesy Cream Sauce
Tips
- There are many combinations of seafood that can be used. A more economical version can be made by combining a firm white fish such as cod, grouper or halibut with some of the seafood.
- Freeze shrimp with their shells to preserve the best taste.
Makes 4 servings
Cooking time: n/a
Ingredients
- 1 tbsp margarine 15 mL
- 1 tsp crushed garlic 5 mL
- 1/3 cup chopped green onions 75 mL
- 1 lb seafood (shrimp, scallops or combination) 500 g
- ¼ cup chopped fresh parsley 50 mL
- 2 oz goat or feta cheese, crumbled 50 g
SAUCE
- 1 tbsp margarine 15 mL
- 2½ tsp all-purpose flour 12 mL
- 1/3 cup dry white wine 75 mL
- ½ cup 2% milk 125 mL
Instructions
- Sauce: In small saucepan, melt margarine; stir in flour and cook, stirring, for 1 minute. Add wine and milk; cook, stirring, until thickened and smooth, approximately 2 minutes. Set aside and keep warm.
- In nonstick skillet, melt margarine; sauté garlic, green onions and seafood just until seafood is opaque. Remove from stove; add sauce and mix well.
- Pour into serving dish; sprinkle parsley and cheese over top.
Notes
Canada’s Choice per Serving: 4 Meat & Alternatives
Nutritional Information
Per Serving
| Calories | 260 |
| Total fat | 12 g |
| Saturated fat | 4 g |
| Cholesterol | 199 mg |
| Sodium | 316 mg |
| Carbohydrates | 5 g |
| Fiber | 0 g |
| Protein | 30 g |
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