Tips

  • There are many combinations of seafood that can be used. A more economical version can be made by combining a firm white fish such as cod, grouper or halibut with some of the seafood.
  • Freeze shrimp with their shells to preserve the best taste.
Makes 4 servings
Cooking time: n/a

Ingredients

  • 1 tbsp  margarine  15 mL
  • 1 tsp  crushed garlic  5 mL
  • 1/3 cup  chopped green onions  75 mL
  • 1 lb  seafood (shrimp, scallops or combination) 500 g
  • ¼ cup chopped fresh parsley  50 mL
  • 2 oz  goat or feta cheese, crumbled  50 g

SAUCE

  • 1 tbsp  margarine  15 mL
  • 2½ tsp  all-purpose flour  12 mL
  • 1/3 cup  dry white wine  75 mL
  • ½ cup  2% milk  125 mL 

Instructions

  1. Sauce: In small saucepan, melt margarine; stir in flour and cook, stirring, for 1 minute. Add wine and milk; cook, stirring, until thickened and smooth, approximately 2 minutes. Set aside and keep warm.
  2. In nonstick skillet, melt margarine; sauté garlic, green onions and seafood just until seafood is opaque. Remove from stove; add sauce and mix well.
  3. Pour into serving dish; sprinkle parsley and cheese over top.

Notes

Canada’s Choice per Serving: 4 Meat & Alternatives

Recipe reprinted with permission from Complete Canadian Diabetes Cookbook, Katherine E. Younker, Robert Rose Inc., 2005, http://www.robertrose.ca

Nutritional Information

Per Serving
Calories 260
Total fat 12 g
Saturated fat 4 g
Cholesterol 199 mg
Sodium 316 mg
Carbohydrates 5 g
Fiber 0 g
Protein 30 g

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