Seafood Casserole Recipe
(serves 4 )

3/4 lb/ 375 g
3/4 lb/ 375 g
1/2 tsp/ 2 ml
1 tbsp/ 15 ml
1/2 cup/125 ml
1 1/2 cups/ 375 ml
4 tbsp/ 60 ml
1/2 lb/ 250 g
2
3 tbsp/ 45 ml
3 tbsp/ 45 ml

large scallops
shrimp, peeled and deveined
fennel seed
chopped fresh parsley
dry white wine
clam juice
butter
fresh mushrooms, cleaned and chopped
dry shallots, peeled and chopped
flour
breadcrumbs
salt and pepper

Method:

1. Place scallops and shrimp in saute pan. Add fennel, parsley, wine and clam juice. season with salt and pepper. Place sheet of waxed paper on surface of ingredients. Place on stove and bring just to boiling point over medium heat. Do not allow liquid to boil. Remove saute pan from heat and let stand 4 minutes.

2. Remove seafood from liquid and set aside. Place saute pan over medium heat and cook liquid 4 minutes.

3. Heat 3 tbsp (45 ml) butter in second frying pan over medium heat. add mushrooms and shallots. Season well and cook 4 minutes. Mix in flour and cook 1 minute.

4. Pour in reserved cooking liquid and mix well. Cook 4 minutes.

5. Slice seafood on the bias. place seafood in baking dish and cover with mushroom sauce.

6. Preheat oven to broil.

7. Mix remaining butter with breadcrumbs; sprinkle over casserole. Broil 3 minutes in oven, then serve.

1 SERVING:     416 CALORIES     19g CARBOHYDRATE     48g PROTEIN     15g FAT     2.1g FIBER

 

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