Spring Seafood Stew

Randy Mayor; Melanie J. Clarke

Poaching is an excellent way to cook seafood, since the cooking liquid makes a flavorful base for sauce. This recipe features a French technique called monter au beurre (to mount with butter), whereby chilled butter is whisked into the cooking liquid at the last minute to ensure a satiny sauce.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 287
  • Calories from fat: 29%
  • Fat: 9.3g
  • Saturated fat: 4.1g
  • Monounsaturated fat: 2.8g
  • Polyunsaturated fat: 1.2g
  • Protein: 34g
  • Carbohydrate: 10.8g
  • Fiber: 1.3g
  • Cholesterol: 173mg
  • Iron: 3.3mg
  • Sodium: 817mg
  • Calcium: 93mg

Ingredients

  • 1 teaspoon olive oil
  • Cooking spray
  • 1 cup thinly sliced leek (about 1 large)
  • 3 garlic cloves, minced
  • 1 cup dry white wine
  • 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth
  • 3/4 pound medium shrimp, peeled and deveined
  • 3/4 pound large sea scallops, cut in half horizontally
  • 2 tablespoons chilled butter, cut into small pieces
  • 1 1/2 cups chopped plum tomato
  • 1 tablespoon minced fresh tarragon
  • 1 teaspoon grated lemon rind
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon ground red pepper

Preparation

  1. Heat oil in a large Dutch oven coated with cooking spray over medium heat. Add leek and garlic; cook 4 minutes or until tender, stirring occasionally. Add wine and broth; bring to a simmer. Stir in shrimp and scallops; bring to a boil. Reduce heat; simmer 3 minutes or until shrimp and scallops are done.
  2. Remove shrimp and scallops from pan with a slotted spoon; keep warm. Bring broth mixture to a boil; cook 4 minutes. Reduce heat to low. Add butter, stirring constantly with a whisk. Stir in chopped tomato and remaining ingredients.
  3. Divide shrimp and scallops evenly among 4 soup bowls; spoon 3/4 cup broth mixture into each bowl.
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