Squid

Number of Servings:  4 Ingredients:  12 shrimp, peeled and deveined 8 sea scallops 4 squid tubes or mantles, sliced into 1/4-inch rings 1 lean white fish fillet, such as catfish, cod, orange roughy, sole, flounder, cut into 8 chunks 8 fresh whole mushrooms 4 sprigs fresh basil OR 1 teaspoon dried basil leaves 2 EACH shallots and small cloves garlic, finely chopped 4 tablespoons white wine, clam juice or broth Pepper to taste Instructions:  Divide the shrimp, scallops, squid, fish and mushrooms into four individual ramekins. Place a sprig of fresh basil on top. If using dried basil, combine with shallot, garlic and wine in a 1-cup glass measure. Microwave on high 2 minutes. Divide wine mixture over seafood; add salt and pepper to taste. Place ramekins in microwave and lay a sheet of wax paper over them. Turning each ramekin halfway around midway through cooking, microwave on high 6 to 7 minutes. Let stand 3 minutes before serving. Serve with rice.

Number of Servings:  4 Ingredients:  2 pounds cleaned, whole squid (body & tentacles 1 tablespoon olive oil 3/4 cup finely chopped onion 1 clove garlic, minced 2 16 oz. cans Italian-style tomatoes, drained and chopped 3 tablespoons sliced black olives 1 tablespoon capers 1/2 teaspoon dried oregano 1/4 teaspoon dried marjoram 1/8 teaspoon crushed red pepper Instructions:  Cut the body of the squid into 1/2 inch slices; set aside. Heat olive oil in a large skillet; add onion and garlic. Cook until onion is tender. Add squid and remaining ingredients. Bring to a boil. Cover, reduce heat and simmer 30 minutes or until squid is tender. Serve over a bed of rice. Nutrition Information:  Calories: 284 Fat: 7g Protein: 37g Cholesterol: 528mg Carbohydrates: 17g Sodium: 417mg