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Fish and Scallop Sauté
Recipes
Fish and Scallop Sauté
4 servings
25 minutes total

Ingredients

  • 1 medium cubanelle pepper
  • 1 tablespoon fresh Italian parsley
  • 1 lemon, for zest
  • 2 ½ teaspoons Greek seasoning, divided
  • 4 (6 oz) firm fish fillets (such as cod, halibut, or mahi-mahi; about 1 ½ lb)
  • 2 tablespoons olive oil, divided
  • 1 (10 oz) bag frozen whole kernel corn
  • ½ cup sliced fresh green onions
  • 1 (8 oz) box frozen scallops in garlic cream sauce
  • Hot, cooked grits (optional for serving)

Steps

    1. Chop pepper and parsley finely. Zest lemon (1 teaspoon). Combine zest and parsley; set aside.
    2. 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 3–4 minutes on each side until centers of fillets flake easily and are 145°F. Remove fish from pan and cover to keep warm.
    3. Add to same pan: remaining 1 tablespoon oil, corn, green onions, peppers, and remaining ½ teaspoon seasoning; cook and stir 2–3 minutes until vegetables soften.
    4. Add scallops and sauce to corn mixture; cook and stir 4–5 minutes until sauce is released and scallops are opaque and firm. Spoon scallops and sauce over fish; sprinkle with parsley mixture. Serve over hot, cooked grits or pasta, if desired.

Amount per ¼ recipe serving: Calories 350, Total Fat 14g, Sat Fat 4g, Trans Fat 0g, Chol 85mg, Sodium 890mg, Total Carb 18g, Fiber 3g, Total Sugar 5g, (Incl. 0g Added Sugars), Protein 41g, Vitamin D 25%, Calc 4%, Iron 10%, Potassium 15%