Description
Seafood Medley brings together a delightful mix of ocean treasures that dance on your plate with pure coastal charm. Grab fresh shrimp, scallops, and tender fish for a quick dinner that whispers seaside memories straight to your table.
Ingredients
Scale
Main Proteins:
- 1 pound large shrimp
- 1 pound scallops
- 1 pound white fish fillets
Vegetables and Aromatics:
- 1 can tomatoes
- 1 onion
- 1 bell pepper
- 4 cloves garlic
Seasonings and Finishing Touches:
- 2 tablespoons olive oil
- Salt
- Pepper
- Chopped fresh parsley
- Lemon wedges
Instructions
- Heat 2 tablespoons olive oil in a large skillet at medium temperature (350°F). Sauté 4 minced garlic cloves, 1 finely chopped onion, and 1 diced bell pepper for 3-4 minutes until they become soft and fragrant.
- Pour 1 can of diced tomatoes into the skillet, including all their juices. Simmer the mixture for 5 minutes, allowing the flavors to meld and create a rich sauce base.
- Gently arrange 1 pound of white fish chunks across the skillet’s bottom. Distribute 1 pound of large peeled shrimp and 1 pound of scallops evenly over the fish.
- Sprinkle salt and freshly ground black pepper across the seafood to enhance the natural flavors. Make sure each piece gets seasoned.
- Cover the skillet and cook the seafood at medium heat (350°F) for 6-8 minutes. Your seafood is perfectly cooked when shrimp turn completely pink and fish easily breaks apart with a fork.
- Remove the skillet from heat. Scatter 2 tablespoons of freshly chopped parsley across the top for a bright, fresh finish.
- Transfer the seafood medley to a serving platter. Squeeze fresh lemon wedges over the dish moments before serving to add a zesty brightness.
Notes
- Fresh seafood is key to a delicious medley, so select high-quality, clean-smelling fish, shrimp, and scallops from a reliable fishmonger.
- Don’t overcook the seafood, which can make it tough and rubbery—watch carefully and remove from heat as soon as shrimp turns pink and fish flakes.
- For a low-carb version, serve the medley over cauliflower rice instead of traditional rice, keeping the dish light and nutritious.
- If someone has a shellfish allergy, replace shrimp and scallops with extra white fish like cod or halibut to maintain the recipe’s delicate flavor profile.
- Prep Time: 5 minutes
- Cook Time: 14 minutes
- Category: Sautéed
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 4 to 6
- Calories: 202 kcal
- Sugar: 2 g
- Sodium: 180 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 120 mg