Shrimp And Scallops In Sauce(Low-Fat)
Delicate shrimp and scallops cooked in a creamy, flavorful sauce with sherry and Old Bay, perfect for a light yet satisfying seafood meal served with crusty bread.
Ingredients
Instructions
- Mix flour and low-fat milk together and let stand for 30 minutes.
- Saute scallops in 1 teaspoon butter for 3 to 5 minutes and set aside.
- Saute shrimp in 1 teaspoon butter for 3 to 5 minutes and set aside.
- Pour the milk mixture into a hot pan and cook until the mixture thickens.
- Add sherry, Old Bay seasoning, salt, and pepper, then turn down the heat.
- Add seafood to the sauce and simmer for 5 minutes.
- Spray individual casseroles with cooking spray and add the seafood mixture.
- Sprinkle the top with paprika and bake for 20 minutes.
- Serve with crusty bread and salad.
Tips & Substitutions
For a richer flavor, consider using half-and-half instead of low-fat milk. You can also substitute the sherry with white wine or omit it entirely if desired. When sautéing the seafood, ensure the pan is hot to achieve a nice sear. If you prefer a thicker sauce, increase the flour gradually until the desired consistency is reached.
Serving Suggestions
Serve this dish with crusty bread to soak up the delicious sauce. A fresh green salad or steamed vegetables complement the meal beautifully. For a more substantial side, consider pairing it with rice or quinoa, which will absorb the flavors of the sauce wonderfully.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the dish in a skillet over low heat, adding a splash of milk to prevent drying out. Avoid microwaving, as it may make the seafood rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Shrimp And Scallops In Sauce(Low-Fat) contains roughly 317 calories, with 10g protein, 60g carbohydrates, and 4g fat. It is a good source of protein (19% of the Daily Value) and iron (19% 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, you can use frozen shrimp and scallops. Just make sure to thaw them completely and pat them dry before cooking to ensure they sear properly and don't release excess water into the sauce.
How can I make this dish spicier?
To add some heat, consider mixing in a pinch of cayenne pepper or red pepper flakes into the sauce. You can also serve it with a spicy aioli on the side for an extra kick.
What type of bread goes well with this dish?
A crusty baguette or sourdough bread pairs excellently with the shrimp and scallops in sauce. The texture of these breads allows for easy dipping into the sauce, enhancing your dining experience.
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).