Mediterranean Sea Bake
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
12 oz uncooked spiral or shell pasta (whole grain preferred)1 tsp olive oil1 large white onion, sliced2 yellow bell peppers, cut into strips2 red bell peppers, cut into strips1 medium zucchini, sliced into rounds½ eggplant, peeled and chopped1 quart white button mushrooms, sliced1 ½ cups dry white wine1 28 oz can crushed tomatoes1 Tbsp. oregano1 Tbsp basil½ Tbsp garlic powder½ Tbsp lemon zest2 (200g) packages Clover Leaf Seafood Delectables, flake crab style32 large dry sea scallops3 Tbsp lemon pepper
Preheat oven to 350F. Lightly grease a 9x13 glass dish.
Cook pasta in salted water about 4 minutes. Pasta should be firm. Drain and set in the baking dish.
Heat olive oil in a large sauté pan over medium-high.
Add onion, peppers, zucchini and eggplant, and cook while stirring about 8 minutes.
Add mushrooms and sauté 3 minutes.
Remove all vegetables to the glass dish with the pasta.
Deglaze the sauté pan with about ½ cup white wine, and pour liquid and browned pieces over the vegetables.
Add the remaining wine, tomatoes, seasonings and imitation crab to the dish and stir well to blend sauce.
Bake for 1 hour. Remove from oven and set aside.
Heat a non-stick fry-pan over very high heat.
Crust the scallops with lemon pepper.
Place scallops, about 4-5 at a time, into the fry-pan and cook without moving them 20 seconds.
Flip scallops and cook 20 seconds. Remove to glass dish.
When all scallops have been seared, mix the pasta bake well to incorporate the scallops, and serve.
Number of Servings: 8
Recipe submitted by SparkPeople user JO_JO_BA.
Cook pasta in salted water about 4 minutes. Pasta should be firm. Drain and set in the baking dish.
Heat olive oil in a large sauté pan over medium-high.
Add onion, peppers, zucchini and eggplant, and cook while stirring about 8 minutes.
Add mushrooms and sauté 3 minutes.
Remove all vegetables to the glass dish with the pasta.
Deglaze the sauté pan with about ½ cup white wine, and pour liquid and browned pieces over the vegetables.
Add the remaining wine, tomatoes, seasonings and imitation crab to the dish and stir well to blend sauce.
Bake for 1 hour. Remove from oven and set aside.
Heat a non-stick fry-pan over very high heat.
Crust the scallops with lemon pepper.
Place scallops, about 4-5 at a time, into the fry-pan and cook without moving them 20 seconds.
Flip scallops and cook 20 seconds. Remove to glass dish.
When all scallops have been seared, mix the pasta bake well to incorporate the scallops, and serve.
Number of Servings: 8
Recipe submitted by SparkPeople user JO_JO_BA.
Nutritional Info Amount Per Serving
- Calories: 372.6
- Total Fat: 2.8 g
- Cholesterol: 34.8 mg
- Sodium: 585.2 mg
- Total Carbs: 56.0 g
- Dietary Fiber: 6.9 g
- Protein: 27.1 g
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