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| General Category : Main Course |
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| Food Group : Seafood-Shellfish, Seafood-Crustacean, Vegetables |
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| Preparation Method : Skillet |
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You can change the mix of seafood if desired. Or, for convenience, you could use thawed frozen mixed seafood for this Mediterranean-style sauté and serve with pasta, rice, potatoes or crusty bread.
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Ingredients
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8 oz (250 g) cleaned squid |
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8 oz (250 g) peeled deveined shrimp |
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8 oz (250 g) bay scallops, or sea scallops, halved crosswise |
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1 can (28 oz/796 mL) tomatoes |
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1/4 cup (60 mL) extra-virgin olive oil |
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1 small onion, finely chopped |
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1 large fennel bulb, finely chopped |
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2 cloves garlic, minced |
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1 tsp (5 mL) grated orange rind |
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1/2 cup (125 mL) freshly squeezed orange juice |
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1 tsp (5 mL) wine vinegar |
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1/2 tsp (2 mL) salt |
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1/4 tsp (1 mL) black pepper |
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2 tsp (10 mL) fennel seeds |
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1/2 cup (125 mL) halved pitted green or black olives |
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Fennel fronds |
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Preparation
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Slice squid into rings; cut tentacles in half. Slice shrimp in half lengthwise. Place scallops in sieve to drain excess liquid. Drain tomatoes, reserving 1/2 cup/ 125 mL of juice; seed and chop tomatoes. Set aside.
In large skillet, heat half of the oil over medium-high heat; sauté onion, fennel and garlic until soft and golden, about 8 minutes. Stir in tomatoes and reserved juice, orange rind and juice, vinegar, salt and pepper; cook until thickened, 7 to 8 minutes. Transfer to bowl.
Add remaining oil to skillet and increase heat to high; add fennel seeds and fry until lightly browned, about 20 seconds. Add squid, shrimp and scallops; sauté until shrimp are pink, 2 or 3 minutes. Stir in sauce and olives; bring to boil. Cook, stirring, until seafood is cooked through, about 2 minutes. Transfer to serving dish and garnish with fennel fronds.
Makes 4 servings.
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Nutritional information
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Per serving: about 382 cal, 33 g pro, 19 g total fat (3 g sat. fat), 22 g carb, 5 g fibre, 237 mg chol, 1152 mg sodium. % RDI: 17% calcium, 34% iron, 8% vit A, 75% vit C, 19% folate.
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Source
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Homemakers Magazine: November 2006
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