Seafood Medley
A flavorful seafood medley featuring tender flounder, shrimp, and scallops topped with sautéed vegetables, baked to perfection. Perfect for seafood lovers seeking a hearty dish.
Ingredients
Instructions
- Sauté green pepper, red pepper, onion, mushrooms, shrimp, and scallops in olive oil with garlic, basil, salt, and pepper.
- Set the sautéed mixture aside.
- Broil the flounder until flaky.
- Lay the vegetable and seafood mixture on top of the broiled flounder.
- Broil for a few more minutes until heated through.
Tips & Substitutions
When sautéing the vegetables, consider adding a splash of white wine for extra flavor. If you're short on time, pre-cooked shrimp can be used instead of raw. For a twist, try substituting the flounder with salmon, fresh-grilled or baked, to enhance the dish's richness. Always taste and adjust the seasoning as needed before serving.
Serving Suggestions
Serve the seafood medley over a bed of rice or alongside crusty bread for a complete meal. It pairs beautifully with a light salad or steamed vegetables. For a delightful twist, consider serving it with a side of New England dip for a creamy contrast to the sautéed flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the seafood medley in a skillet over low heat, adding a splash of olive oil or water to prevent sticking. Heat gently until warmed through to maintain the quality of the seafood.
Nutrition & Diet Analysis (per serving)
Each serving of Seafood Medley contains roughly 605 calories, with 13g protein, 47g carbohydrates, and 43g fat. It is an excellent source of vitamin C (170% of the Daily Value), vitamin D (37% of the Daily Value), and vitamin A (28% of the Daily Value), and a good source of iron and potassium. Note that it is relatively high in sodium, at 1080mg per serving (47% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen seafood for this recipe?
Yes, frozen seafood works well in this recipe. Just be sure to thaw it completely before cooking to ensure even cooking. Drain any excess moisture to prevent the dish from becoming watery.
What can I substitute for the bell peppers?
If you don't have bell peppers on hand, you can substitute them with zucchini or asparagus for a different vegetable profile. Both options will add freshness and flavor to the dish.
How can I make this dish spicier?
To add some heat to your seafood medley, incorporate crushed red pepper flakes or diced jalapeños when sautéing the vegetables. Adjust the amount to your preferred spice level for a flavorful kick.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).