Strike another victory for fast and healthy. This time with oven-roasted flounder (you could use any light white fish) laying on top of crispy bok choy and a light asian broth of soy sauce, rice vinegar, ginger, cilantro and lime.
Filtering by Tag: seafood
I had a great time making this dish last night while my husband fed the baby. Total time to put baby to sleep 35 minutes. Total time to make this dish 30. Perfect match.
Even though it looks pretty, this is fundamentally a throw stuff in the pot dish, witch makes it fast and stress free. Scallops are basically seared in a little bit of oil for three minutes. The fennel and onion are cooked until tender and meet up with clam juice, wine and the cherry tomatoes for another 6-8 minutes to impart flavor and thicken the sauce. The scallops are sent back into the pot for another 2-3 minutes of cooking. And boom – healthy, delicious meal just in time for bleary eyed husband.
PS: The garlic toast – made simply by rubbing garlic onto great crusty bread, was a great way to sop up the extra sauce.
Here’s the original recipe from Real Simple.
They said it couldn’t be done: A shrimp po’boy New Orleans style that tastes great and won’t waste your waistline.
CBS News put me to the challenge. Did I succeed?
Read the full story with step-by-step photo guide and let me know what you think. Or catch the recipe here after the jump.
3/4 lb. peeled deveined shrimp
1/2 cup skim milk
1 egg whites
1/4 cup cornmeal
1/4 cup flour
1/4 tbsp. low sodium creole seasoning
4 tbsp. low fat mayonnaise
3/4 tsp. Old Bay seasoning
1/4-1/2 tsp. cayenne pepper (to taste)
3 whole wheat ciabatta, Panini or new Orleans French bread (approximately 6 inches long)
Lettuce and Tomato
01: Preheat the oven to 375 degrees.
02: Mix the milk with egg white in a large bowl. Add shrimp to milk mixture and let rest for five minutes. Meanwhile mix the cornmeal, flour and Old Bay seasoning together on a plate. Dredge the shrimp on both sides in the cornmeal mixture. Place shrimp on an aluminum cooking sheet sprayed with olive oil cooking spray. Lightly spray the shrimp with olive oil spray.
03: Bake shrimp for five minutes, turn broiler to high and broil for one to two minutes till shrimp turn light brown and crunchy.
04: While shrimp are cooking, mix together mayonnaise, old bay seasoning and 1/4 – 1/2 tsp. cayenne pepper (for more heat, increase the cayenne pepper).
05: Cut bread in half and toast. Spread mayonnaise mixture evenly amongst the three rolls or buns on both top and bottom pieces. Add shrimp, lettuce and two slices tomato.
Nutrition (per serving):
421 calories, 7.3 g fat, 583 mg sodium