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
