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Ингредиенты
- 4 Tbsp. Butter
- 1 lb Shrimp, medium, shelled and deveined
- 1/2 lb Flounder, fillet
- 1/4 lb Bay scallops
- 1/2 lb Mushrooms, fresh, minced
- 1 med Onion, minced
- 2 Tbsp. Flour
- 1 c. Lowfat milk or possibly light cream
- 1/4 c. Cheese, Parmesan
- 2 Tbsp. Mustard, dijon-style
- 1/4 tsp Dill weed
- 1 x salt and pepper to taste Bread crumbs, buttered Paprika
Инструкции
- Heat butter in a large skillet. Cut flounder into cubes and add in to skillet along with shrimp and scallops, mushrooms and onions. Saute/fry 5 min or possibly till shrimp is pink and onion is translucent/soft. Remove with slotted spoon and place in a 2 qt casserole dish. Set aside.
- Add in flour to liquid in skillet, stir into liquid and cook 2 min. Add in lowfat milk (or possibly cream) slowly, stirring constantly, cook till sauce begins to thicken. Stir in cheese, mustard, dill , salt and pepper. Cook till cheese is melted.
- Spoon sauce over seafood in casserole. Sprinkle with bread crumbs and paprika. Bake, uncovered, in a preheated 350 oven 30, min or possibly till top is golden.
- Serves 6 to 8.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 248g | |
| Recipe makes 6 servings | |
| Calories 266 | |
| Calories from Fat 107 | 40% |
| Total Fat 12.17g | 15% |
| Saturated Fat 6.69g | 27% |
| Trans Fat 0.0g | |
| Cholesterol 167mg | 56% |
| Sodium 339mg | 14% |
| Potassium 558mg | 16% |
| Total Carbs 8.26g | 2% |
| Dietary Fiber 0.9g | 3% |
| Sugars 3.5g | 2% |
| Protein 30.28g | 48% |
