Mediterranean Seafood Casserole Recipe
Recipe Ingredients
3 medium idaho potatoes (about 6 oz. ea.), s, crubbed
2 cloves garlic, minced
1 large onion, chopped
1 green or yellow bell pepper, cut in, to strips
1 can (14 1/2 oz ) stewed tomatoes, drain, ed (reserv
1 bay leaf
1 tsp dried basil leaves
1/4 tsp dried thyme leaves
1 cup fresh mushrooms, thickly sliced
2 small zucchini (about 6 oz. ea.), cut int, o l-inch chunks
6 tbsp chopped fresh parsley
1/2 1b bay scallops*
1/2 1b salmon*
2 cup idaho potato cram sauce (see preced, ing recipe)
Recipe Preparation
Very thinly slice one Idaho potato. In large skillet filled with 1
inch boiling water, cook sliced potato until crisp tender, about 5
minutes. I)rain and reserve potato. Meanwhile, cut remaining 2
potatoes into 3/4-inch chunks. Wipe dry skillet and in same skillet,
combine potato chunks, garlic, onion, bell pepper. stewed tomato
liquid, bay leaf, basil and thyme. Bring to a boil, then reduce heat
and simmer, covered 10 minutes. Stir in mushrooms, zucchini, stewed
tomatoes and 4 tbs. chopped parsley. Recover and simmer 6 minutes.
Remove and discard bay leaf.
Preheat oven to 350! F. Spoon mixture into a 3-qt. shallow casserole
dish. Stir in fish, then Idaho Potato Cream Sauce.
Arrange potatoes near rim of dish. Loosely cover with foil and bake 20
minutes or until scallops are tender and sauce is bubbly. Sprinkle
remaining parsley on potato slices. Serve warm with crusty bread.
Yield: 4 servings * Suggested fish scallops cut into 1/2 pieces, 1 in
chunks of firm-flesh fish such as monk fish, halibut, catfish
swordfish, tuna or salmon
Per serving 360 calories, 30 grams protein, 51 grams carbohydrate, 5
grams fat (12%), 51milligrams cholesterol 520 milligrams sodium
From the files of Al Rice, North Pole Alaska. Feb 1994
Servings: 1
Back to Salmon Recipes
Food Tips of the Week
Diet tipsIf you enjoy eating, but want to lose weight and also enhance your overall well-being, without doubt you ought to start a carefully calculated healthy dietary regime. In theory, this ought to take in 5 measures of grains and vegetables on a daily basis and also embrace the right blend of proteins, carbohydrates and fats.
Some lower carbohydrate diet pointers:
* Use soya flour or baking mix. When you require flour for baked goods, substitute it with soya flour or a soy baking mix like Atkins soy baking mix. In most situtations, you may change your best loved recipes that use white flour to use these low carbohydrate alternatives.
* Make great smoothies using low carb yogurt. Yes, you can't really call it cooking, but if you are missing your smoothies you can make them with low carb yogurt and your favorite fruit. Obviously, you should make sure you use only fruit that is low in carbohydrates and use the whole fruit as the fiber will help.
Wonder foods with carotenes
(includes carrots, rose hip puree and winter squash)
These colorful plants contain carotenes thought by many to play a role in helping stop cancer, specifically those cancers involving the lungs and stomach. Most are also low in calories, so are ideal for including in your diet.
Mediterranean Seafood Casserole Recipe Index from Recipes 4U
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