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Publix Aprons Recipes

Fish and Scallop Sauté With Roasted Parmesan Broccoli

Total Time - 40 minutes / Makes 4 Servings

Cooking Sequence

  • Prepare broccoli and begin to bake - 10 minutes
  • Prepare fish, complete broccoli; serve - 30 minutes

Fish and Scallop Saute With Roasted Parmesan Broccoli

Fish and Scallop Sauté

Ingredients
3 ears fresh corn, husks and silks removed
1 medium cubanelle pepper, coarsely chopped
4 green onions, coarsely chopped
1 medium leek, coarsely chopped
1 tablespoon fresh Italian parsley, finely chopped
Zest of 1 lemon
2 1/2 teaspoons Greek seasoning, divided
12 oz fish fillets (such as flounder or tilapia), thawed
2 tablespoons olive oil, divided
2 (8-oz) boxes frozen scallops in garlic cream sauce

Prep
  • Slice corn kernels off cobs (2-3 cups) into medium bowl. Scrape cobs with back of knife to release remaining juices.
  • Chop pepper, green onions, and leek (well rinsed; white part only); add all to corn.
  • Chop parsley. Zest/grate lemon peel (no white; 1 teaspoon). Set both aside.
Steps
  1. Preheat large sauté pan on medium-high 2-3 minutes. Sprinkle 2 teaspoons seasoning over both sides of fish (wash hands). Place 1 tablespoon oil in pan; cook fish 2-3 minutes on each side or until 145°F. Remove from pan; cover to keep warm.
  2. Add to same pan: remaining 1 tablespoon oil and 1/2 teaspoon seasoning, then stir in corn mixture; cook and stir 2-3 minutes or until corn browns and vegetables soften.
  3. Add scallops and sauce to corn mixture; cook and stir 5-6 minutes or until sauce is released and scallops are hot. Spoon scallops and sauce over fish; sprinkle with parsley and lemon. Serve.

CALORIES (per 1/4 recipe) 350kcal; FAT 16g; CHOL 65mg; SODIUM 1070mg; CARB 24g; FIBER 4g; PROTEIN 31g; VIT A 15%; VIT C 60%; CALC 10%; IRON 10%

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Roasted Parmesan Broccoli

Ingredients
Aluminum foil
1 bunch fresh broccoli (3-4 stalks), halved
2 tablespoons olive oil
2 tablespoons Asiago peppercorn dressing
3/4 cup refrigerated Italian cheese bread crumb mix

Prep
  • Preheat oven to 425°F. Line baking sheet with foil.
  • Cut 2-inches off bottom of each stalk; cut stalks in half lengthwise.
Steps
  1. Place broccoli on baking sheet; drizzle with oil. Bake 10 minutes.
  2. Turn broccoli; bake 13-15 more minutes or until tender when pierced with a fork.
  3. Spread dressing over broccoli; sprinkle with bread crumb mix. Bake 1-2 minutes or until cheese melts. Serve.

CALORIES (per 1/4 recipe) 160kcal; FAT 10g; CHOL 10mg; SODIUM 290mg; CARB 13g; FIBER 4g; PROTEIN 6g; VIT A 40%; VIT C 130%; CALC 15%; IRON 6%

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Shopping List

Add items to your grocery list by clicking on the Add to My Grocery List next to any item below.

The icon will change to Currently on My Grocery List to indicate that it has been added.

ADD ALL 14 ITEMS TO LIST

Dairy
Add to your grocery list 1/4 cup refrigerated Italian cheese bread crumb mix

Dry Grocery
Add to your grocery list 2 1/2 tsp Greek seasoning

Produce
Add to your grocery list 2 tbsp Asiago peppercorn dressing
Add to your grocery list 1/4 bunch Italian parsley
Add to your grocery list 1 medium cubanelle pepper
Add to your grocery list 1 bunch (3-4 stalks) fresh broccoli
Add to your grocery list 3 ears fresh corn
Add to your grocery list 1/2 bunch green onions
Add to your grocery list 1 medium leek
Add to your grocery list zest of 1 lemon

Seafood
Add to your grocery list 12 oz fish fillets (such as flounder or tilapia)
Add to your grocery list 2 (8-oz) boxes frozen scallops in garlic cream sauce

From Your Pantry
Add to your grocery list aluminum foil
Add to your grocery list 4 tbsp olive oil

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Aprons Advice

  • Complete your meal with a fresh salad blend, potato rolls, and carrot cake for dessert.
  • You'll have some leftover ingredients. Use the extra bread crumb mix over the fish for a quick and easy dinner.
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Recipe Version seaf0166