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–+ servings
Seafood Medley

Savory Seafood Medley for a Heart-Healthy Dinner Delight

Delight in this Seafood Medley featuring shrimp, scallops, and fish, bursting with flavor and heart-healthy omega-3s.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Seafood
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Seafood
  • 1 pound Large Shrimp Peeled and deveined
  • 8 ounces Scallops
  • 8 ounces White Fish Fillets e.g., cod or tilapia
For the Base
  • 1 can Diced Tomatoes 14.5-ounce can
  • 3 cloves Garlic Minced
  • 1 medium Onion Finely chopped
  • 1 medium Bell Pepper Diced
For Cooking
  • 2 tablespoons Olive Oil
  • to taste Salt
  • to taste Pepper
For Garnishing
  • 1/4 cup Fresh Parsley Chopped
  • 1 whole Lemon Wedges For serving

Equipment

  • Skillet

Method
 

Cooking Steps
  1. Heat 2 tablespoons of olive oil in a large skillet over medium heat for about 1 minute.
  2. Add 3 cloves of minced garlic, 1 finely chopped onion, and 1 diced bell pepper. Sauté for 3–4 minutes.
  3. Stir in 1 can of diced tomatoes and simmer for about 5 minutes.
  4. Layer in 8 ounces of white fish, 1 pound of large shrimp, and 8 ounces of scallops. Season with salt and pepper.
  5. Cover the skillet and cook for 6–8 minutes until seafood is cooked through.
  6. Sprinkle with chopped parsley and serve with lemon wedges.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gCholesterol: 150mgSodium: 800mgPotassium: 700mgFiber: 3gSugar: 5gVitamin A: 15IUVitamin C: 40mgCalcium: 5mgIron: 15mg

Notes

Ensure seafood is fresh for the best flavor. Adjust seasoning as needed while cooking.

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