Healthy Seafood Recipes
Coquilles St. Jacques Recipe
This Coquilles St. Jacques Recipe is one of many in
our collection of Low Fat Recipes. these are culled from various
sources, some my own. whilst some are low carb recipes, there are also
some low fat recipes, whilst and diabetic recipes. The one thing they
all have in common with this Coquilles St. Jacques Recipe, is that they can
all be seen as diet recipes in one form or another.
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Coquilles St. Jacques Recipe
Ingredients:
1/2 cup all-purpose flour
1 1/2 lb sea scallops
2 tbsp margarine
1/3 cup finely chopped onion
2 tbsp minced shallots
1 garlic clove, minced
3/4 cup dry white wine*
1/8 tsp salt
1/8 tsp dried thyme
1/8 tsp ground white pepper
1 bay leaf
1/4 cup (1 ounce) shredded swiss cheese
Instructions:
*You can substitute 3/4 cup low-salt chicken broth for wine, if desired.
1. Place flour in a zip-top plastic bag; add scallops. Seal and shake to
coat. Remove scallops from bag, shaking off excess flour; set aside.
2. Melt margarine in a large nonstick skillet over medium heat. Add onion,
and saute 3 minutes or until lightly browned. Add shallots and garlic, and
saute 1 minute. Add scallops, wine, and next 4 ingredients (wine through
bay leaf). Cover, reduce heat, and simmer 4 minutes. Uncover and bring to a
boil, and cook 1 minute. Discard bay leaf. Divide scallop mixture evenly
among 4 individual gratin dishes. Top each with 1 tablespoon cheese; broil
30 seconds or until cheese melts. Serve immediately.
CALORIES 297 (28% from fat); FAT 9.1g (sat 2.5g, mono 3.1g, poly 2.4g);
PROTEIN 32.7g; CARB 19.2g; FIBER 0.7g; CHOL 63mg; IRON 1.6mg; SODIUM 437mg;
CALC 124mg
Servings: 4
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Why does man kill? He kills for food. And not only food: frequently there must be a beverage.
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