Publix Simple Meals

Fish and Scallop Sauté with Roasted Parmesan Broccoli

Fish and Scallop Sauté with Roasted Parmesan Broccoli
Servings:
4
Total Time:
40 minutes
Active Time:
40 minutes

Cooking Sequence

  • Prepare broccoli and begin to bake - 10 minutes
  • Prepare fish, complete broccoli; serve - 30 minutes

Fish and Scallop Sauté

Ingredients

1 medium cubanelle pepper, coarsely chopped
1 tablespoon fresh Italian parsley, finely chopped
Zest of 1 lemon
2 1/2 teaspoons Greek seasoning, divided
1 1/2 lb fish fillets (such as flounder or tilapia), thawed
2 tablespoons olive oil, divided
1 (9-oz) bag frozen whole kernel corn
1/2 cup presliced green onions
1 (8-oz) box frozen scallops in garlic cream sauce

Prep

  • Chop pepper and parsley.
  • Zest/grate lemon peel (no white; 1 teaspoon); combine with parsley.

Steps


1. Preheat large sauté pan on medium-high 2-3 minutes. Sprinkle 2 teaspoons seasoning over both sides of fish (wash hands). Place 1 tablespoon oil in pan; cook fish 2-3 minutes on each side or until 145°F. Remove from pan; cover to keep warm.
2. Add to same pan: remaining 1 tablespoon oil, corn, green onions, peppers, and remaining 1/2 teaspoon seasoning; cook and stir 2–3 minutes or until vegetables soften.
3. Add scallops and sauce to corn mixture; cook and stir 4-5 minutes or until sauce is released and scallops are hot. Spoon scallops and sauce over fish; sprinkle with lemon mixture. Serve.

Roasted Parmesan Broccoli

Ingredients

nonstick aluminum foil
1 bunch fresh broccoli (3-4 stalks), halved
2 tablespoons olive oil
2 tablespoons Asiago peppercorn dressing
1/2 cup Italian bread crumbs
1/4 cup grated Parmesan cheese

Prep

  • Preheat oven to 425°F. Line baking sheet with foil.
  • Cut 2-inches from bottom of each stalk; cut stalks in half lengthwise.

Steps

  1. Place broccoli on baking sheet; drizzle with oil. Bake 10 minutes.
  2. Turn broccoli; bake 13-15 more minutes or until tender when pierced with a fork.
  3. Spread dressing over broccoli. Combine bread crumbs and cheese; sprinkle over broccoli. Bake 1–2 minutes or until lightly browned. Serve.

Aprons Advice

  • Complete your meal with a fresh salad blend, potato rolls, and carrot cake for dessert.
  • The creamy scallop and corn sauce is great served over cooked rice.

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Fish and Scallop Sauté with Roasted Parmesan Broccoli

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Fish and Scallop Sauté

CALORIES (per 1/4 recipe) 350kcal; FAT 14g; SAT FAT 4g; TRANS FAT 0g; CHOL 85mg; SODIUM 890mg; CARB 17g; FIBER 3g; SUGARS 4g; PROTEIN 41g; VIT A 8%; VIT C 60%; CALC 6%; IRON 10%

Roasted Parmesan Broccoli

CALORIES (per 1/4 recipe) 160kcal; FAT 9g; SAT FAT 2g; TRANS FAT 0g; CHOL 5mg; SODIUM 290mg; CARB 16g; FIBER 4g; SUGARS 3g; PROTEIN 6g; VIT A 40%; VIT C 130%; CALC 10%; IRON 8%

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