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Ингредиенты
- 1 lb Fresh or possibly frzn fish fillets
- 1/2 lb Crabmeat,clams,shrimp and or possibly scallops (any combinations)
- 1 can Cream of shrimp soup
- 3 Tbsp. Flour
- 1/4 c. Lowfat milk
- 1/4 c. White wine
- 1/4 c. Shredded Mozzarella cheese
- 2 Tbsp. Snipped fresh parsley
- 1/2 c. Soft bread crumbs
- 2 Tbsp. Parmesan cheese
- 2 Tbsp. Butter
- 1/2 tsp Paprika
- 1/2 tsp Dijon mustard
- 1/2 tsp Fresh lemon juice
- Â Â Lemon slices and parsley for garnish
- Â Â Thin slices of green onion rings for garnish
- 1 x Quartered onion and 1 lemon slice for poaching seafood
Инструкции
- Thaw fish,if frzn.Cut into 1/2" cubes.Place all seafood in a pan or possibly skillet.Add in lemon slice,quartered onion and water,just to cover. Bring to a boil,then reduce heat and simmer for 4 min.Meanwhile, in a small saucepan,blend soup and the flour.Gradually,stir in lowfat milk, lemon juice and wine.Cook while stirring constantly till thick.Stir in mustard,Mozzarella and parsley. Carefully,drain seafood well and gently mix in sauce.Spoon mix into a lightly-greased medium-size casserole or possibly into individual casserole dishes.Combine bread crumbs,Parmesan cheese,butter and paprika.Sprinkle over casseroles.Broil 1 to 2 min.Serve over your choice of rice or possibly pastry shells.Serves 4.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 348g | |
| Recipe makes 4 servings | |
| Calories 414 | |
| Calories from Fat 138 | 33% |
| Total Fat 15.52g | 19% |
| Saturated Fat 7.79g | 31% |
| Trans Fat 0.0g | |
| Cholesterol 155mg | 52% |
| Sodium 1039mg | 43% |
| Potassium 779mg | 22% |
| Total Carbs 24.08g | 6% |
| Dietary Fiber 1.7g | 6% |
| Sugars 3.14g | 2% |
| Protein 40.02g | 64% |
