Low Fat Seafood Recipes

Ingredients:

1 cup low-fat milk powder
2 3/4 cup water (see note)
1 paprika to taste
1 nutmeg to taste
1 salt to taste
1 pepper to taste
1/3 cup tbs dry vermouth
1/4 cup ap flour
1 olive oil, (see note)
8 oz scallops
2 cl garlic, minced
8 oz cooked crab meat
9 lasagna noodles, cooked and drained (see n
1 tsp dill
1/4 cup freshly grated parmigiana (reggiano, preferabley)

Instructions:

Preheat oven to 350 deg.

Using a medium saucepan mix the milk with the water and heat over medium
heat. Sprinkle with enough paprika to make the sauce pale pink; add
nutmeg and salt to taste. Mix the vermouth and flour together in a small
bowl to make a smooth paste. Whisk this into the milk, stirring
constantly, until the sauce thickens, and then set it aside. Heat a
non-stick skillet and coat with a non-stick vegetable oil spray. Add
scallops and garlic, sprinkle with salt and pepper, and cook until the
scallops just turn solid white. Remove from the skillet and combine with
the crab.

Spread a little of the white sauce in a 7 X 11 baking dish, and top with 3
of the noodles. Add more sauce and 1/2 the scallops and crab, and
sprinkle with 1/2 the dill and pepper to taste. Repeat with another layer
of pasta, sauce and seafood, add another layer of pasta, sauce and then
sprinkle with Parmigiana. Bake at 350 degrees for 20 - 30 minutes, or
until center is hot.

NOTES: If you can find a no-cook lasagna noodle, such as DeFino Brand, you
can save cooking time and some calories as well. I don't use any oil
sprays. Rather I drip a few drops of oil onto a clean paper towel and wipe
it over the pan. You probably don't need to use a non-stick pan if you
have a well seasoned skillet.

When making the sauce, I used some fish stock to mix with the milk powder
and white wine instead of vermouth to mix the flour. I didn't make the
lasagna, but rather made the sauce and used it over some fresh fettucini.
Added some pepper and finely minced leeks to the sauce also, skipped the
dill. The sauce was creamy enough for my taste that I used no cheese at
all. This sauce will work on vegetables, fish, pasta, etc. Use your
imagination . . . it really is good!

The calorie count for this recipe is 290 per serving or 270 per serving if
you're using the DeFino lasagna noodles. 22 gr. protein; 39 gr.
carbohydrates; 4 gr. fat; 1 gr. saturated fat; 27 mg. cholesterol.

October 13, 1991
Sheldon Belinkoff; 76177,3361

Servings: 6