Nutrition Facts

  • One serving:
  • 3/4 cup (prepared with reduced-fat butter)
  • Calories:
  • 365
  • Fat:
  • 12 g
  • Saturated Fat:
  • 7 g
  • Cholesterol:
  • 162 mg
  • Sodium:
  • 829 mg
  • Carbohydrate:
  • 24 g
  • Fiber:
  • 1 g
  • Protein:
  • 39 g


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Seafood Thermidor

Cooking for 2 - try a FREE ISSUE today!

“Here in the Midwest, lobster can be pricey, so I found this recipe that tastes like Lobster Thermidor but costs a lot less,” shares Sandi Laskowski of Rapid city, South Dakota.

SERVINGS: 2

CATEGORY: Lower Fat

METHOD: Baked

TIME: Prep/Total Time: 25 min.

Ingredients:

  • 2 tablespoons chopped onion
  • 2 tablespoons butter, divided
  • 3 tablespoons Homemade Cream-Style Soup Mix (recipe also in Recipe Finder)
  • 1 teaspoon all-purpose flour
  • 3/4 cup 2% milk
  • 2 tablespoons white wine or chicken broth
  • 1 teaspoon lemon juice
  • 1/2 pound cod, haddock or orange roughy fillets, cut into 1/2-inch cubes
  • 1/4 pound uncooked medium shrimp, peeled, deveined and cut into thirds
  • 2 to 3 tablespoons shredded part-skim mozzarella cheese
  • 1 tablespoon minced fresh parsley
  • 1/4 cup dry bread crumbs
  • 1 tablespoon grated Parmesan cheese

Directions:

In a large saucepan, saute onion in 1 tablespoon butter until tender. Combine soup mix and flour; stir into onion until blended. Gradually whisk in milk. Stir in wine or broth and lemon juice. Bring to a boil; cook and stir for 1-2 minutes or until thickened.
    Add cod; cook for 1-1/2 minutes. Stir in shrimp; cook 1 minute longer or until fish flakes easily with a fork and shrimp turn pink. Remove from the heat; stir in mozzarella cheese and parsley until cheese is melted.
    Transfer to a 3-cup baking dish coated with cooking spray. Melt remaining butter; toss with bread crumbs and Parmesan cheese. Sprinkle over seafood mixture. Broil 4-6 in. from the heat for 3 minutes or until topping is golden. Yield: 2 servings.


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