Lemon-Infused Scallop & Fish Medley
Indulge in a deliciously light yet satisfying Lemon-Infused Scallop & Fish Medley, perfect for a quick dinner that doesn’t skimp on flavor. This vibrant stew combines succulent sea scallops with tender white fish, all simmered in a garlic-infused broth enriched with fresh tomatoes and bell peppers. The hint of heat from red pepper flakes and the zesty brightness of lemon juice elevate this dish, making it a standout meal when paired with a crisp salad and crusty bread. Ideal for seafood lovers, this stew offers a delightful culinary experience that showcases the best of fresh ocean flavors.
4
Servings
170
Calories
12
Ingredients
Ingredients
olive oil
1 tablespoon (none)
garlic cloves
3 (minced)
onion
1/2 cup (minced)
red pepper flakes
1/2 teaspoon (to taste)
fresh firm white fish fillet
1 lb (cut into 1-inch cubes)
fresh sea scallops
1/2 lb (halved lengthwise)
large tomatoes
2 (diced)
clam juice
1/2 cup (none)
red bell pepper
1 (diced)
lemon
1 (juiced)
flat leaf parsley
1/4 cup (diced)
freshly grated parmesan cheese
1/4 cup (none)
Instructions
1
In a large Dutch oven, heat the olive oil over medium-high heat until shimmering.
2
Add the minced garlic, chopped onion, and red pepper flakes to the oil. Sauté for about 2 minutes, stirring frequently, until the onions are translucent and garlic is fragrant.
3
Introduce the halved scallops and cubed fish into the pot, stirring gently for 1 minute to allow the seafood to begin cooking.
4
Pour in the diced tomatoes, clam juice, and diced red bell pepper. Stir well to combine all ingredients. Bring the mixture to a boil.
5
Once boiling, cover the pot and reduce the heat to a simmer. Let it cook for approximately 10 minutes, or until the seafood is fully cooked and tender.
6
Remove the pot from heat and add the freshly squeezed lemon juice and chopped parsley. Gently stir to distribute evenly.
7
Ladle the stew into shallow bowls and sprinkle each serving with freshly grated parmesan cheese before serving. Enjoy your delightful meal!
Nutrition Information
5.5g
Fat
10g
Carbs
17.5g
Protein
1.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Lemon-Infused Scallop & Fish Medley?
It is a vibrant, light seafood stew featuring sea scallops and white fish simmered in a garlic-infused tomato and bell pepper broth.
How many servings does this recipe provide?
This recipe makes 4 servings.
What type of fish is best for this medley?
A firm white fish fillet such as cod, halibut, or tilapia is recommended to ensure the cubes hold their shape during cooking.
How long should the seafood cook?
After the mixture reaches a boil, cover and simmer for approximately 10 minutes until the seafood is fully cooked and tender.
What are the nutritional values per serving?
Each serving contains 170 calories, 17.5g of protein, 5.5g of fat, and 10g of carbohydrates.
Is this recipe spicy?
It contains a hint of heat from 1/2 teaspoon of red pepper flakes, which can be adjusted according to your personal preference.
Can I make this dish dairy-free?
Yes, simply omit the parmesan cheese garnish at the end to make this recipe dairy-free.
What should I serve with the Lemon-Infused Scallop & Fish Medley?
This stew is best paired with a crisp side salad and crusty bread to soak up the flavorful broth.
How do I prepare the sea scallops?
The sea scallops should be halved lengthwise before being added to the pot.
Can I substitute clam juice?
If clam juice is unavailable, you can substitute it with fish stock or vegetable broth.
What is the main cooking vessel used for this recipe?
A large Dutch oven is used to heat the oil and simmer the stew.
Does this recipe include any fresh herbs?
Yes, it uses 1/4 cup of diced fresh flat leaf parsley added at the very end for freshness.
Is this a gluten-free recipe?
The core ingredients are naturally gluten-free, but always check the label on your clam juice to ensure no thickeners or additives contain gluten.
How many calories are in one serving?
There are 170 calories per serving.
What size should the fish be cut into?
The fish fillet should be cut into 1-inch cubes.
Is there any sugar in this recipe?
No sugar is added to this recipe.
How much protein is in this dish?
There is 17.5g of protein per serving.
Can I use frozen fish and scallops?
Yes, but ensure they are completely thawed and patted dry before cooking to maintain the texture of the stew.
When should I add the lemon juice?
Add the freshly squeezed lemon juice after the pot has been removed from the heat to preserve its bright flavor.
How much olive oil is needed?
The recipe requires 1 tablespoon of olive oil.
What is the purpose of the red bell pepper?
The diced red bell pepper adds color, texture, and a subtle sweetness to the broth.
Is this recipe suitable for a quick weeknight dinner?
Yes, with a short simmering time and simple prep, it is designed to be a quick yet satisfying meal.
How much garlic is used?
The recipe calls for 3 minced garlic cloves.
Can I use bay scallops instead of sea scallops?
Yes, bay scallops can be used; since they are smaller, you do not need to halve them.
Is there any fiber in this meal?
Yes, there is approximately 1.5g of fiber per serving.
How do I know the fish is done?
The fish should be opaque and flake easily when tested with a fork.
Can I use canned tomatoes instead of fresh?
While fresh tomatoes are specified, you can use a 14.5 oz can of diced tomatoes if fresh are not available.
What kind of onion should I use?
A standard yellow or white onion works best for the minced onion called for in the recipe.
Should the stew be boiled the entire time?
No, bring it to a boil first, then reduce heat and cover to simmer for the remainder of the cooking time.
Does this recipe contain any sodium?
While the specific sodium count is not provided, clam juice and parmesan cheese naturally contain sodium.