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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 403.8
  • Total Fat: 13.7 g
  • Cholesterol: 70.2 mg
  • Sodium: 576.3 mg
  • Total Carbs: 38.4 g
  • Dietary Fiber: 2.3 g
  • Protein: 30.6 g

View full nutritional breakdown of Mini Scallop Casseroles calories by ingredient
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Mini Scallop Casseroles

Submitted by: MCKIMBER

Introduction

From the Feb/March issue of Healthy Cooking magazine From the Feb/March issue of Healthy Cooking magazine
Number of Servings: 4

Ingredients

    3 celery ribs; chopped
    1 cup fresh mushrooms; sliced
    1 medium green pepper; chopped
    1 small onion; chopped
    2 Tbsp. butter
    1/3 cup all-purpose flour
    1/4 tsp. salt
    1/4 tsp. pepper
    2 cups skim milk
    1 lb. bay scallops
    TOPPING:
    1 cup soft bread crumbs
    1 Tbsp. butter; melted
    1/4 cup cheddar cheese; shredded

Directions

1. In a large skillet, saute the celery, mushrooms, green pepper and onion in butter until tender. Stir in the flour, salt and pepper until blended; gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened.
2. Reduce heat; add scallops. Cook, stirring occasionally, for 3-4 minutes or until scallops are firm and opaque.
3. Divide mixture among four 10 oz. ramekins or custard cups. In a small bowl, combine crumbs and butter; sprinkle over scallop mixture. Bake, uncovered, at 350 F. for 15-20 minutes or until bubbly. Sprinkle with cheese; bake 5 minutes longer or until cheese is melted.

Number of Servings: 4

Recipe submitted by SparkPeople user MCKIMBER.





TAGS:  Fish |

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