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EatingWell


What's This?
Serving size 2
Total Time

Ingredients

4 small red potatoes (1- to 2-inch diameter), quartered2 Tbsp extra-virgin olive oil, divided1 tilapia fillet, diced (about 5 ounce)4 oz dry bay scallops (see note), patted dry1 small sweet onion, sliced2 tsp Italian seasoning blend or poultry seasoning2 tsp hot paprika¼ tsp salt¼ tsp freshly ground pepper1 cup dry white wine½ cup water3 plum tomatoes, diced2 Tbsp capers, rinsed (optional)2 Tbsp minced fresh parsley (optional)

Directions

1. Place potatoes in a saucepan, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 10 to 12 minutes. Drain.

2. Meanwhile, heat 1 tablespoon oil in a large saucepan over medium-high heat. Add tilapia and scallops; cook, stirring once or twice, until just opaque, about 2 minutes. Transfer to a plate and cover with foil to keep warm.

3. Add the remaining 1 tablespoon oil and onion to the pan and stir to coat. Cover, reduce heat to medium-low and cook, stirring often, until lightly browned, 5 to 7 minutes. Uncover, increase heat to medium-high, add Italian (or poultry) seasoning, paprika to taste, salt and pepper; cook, stirring, until fragrant, about 30 seconds. Add wine, water and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, until the onion is tender, 6 to 8 minutes. Add the fish, scallops, potatoes and capers (if using), return to a simmer and cook until heated through, about 2 minutes. Garnish with parsley, if desired.

 

Note: Be sure to request "dry" scallops (i.e., not treated with sodium tripolyphosphate, or STP) from your fish store. Sea scallops that have been subjected to a chemical bath are not only mushy and less flavorful, but will not brown properly.

Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 2 Total

  • Calories 431
  • Calories from fat 153
  • Total Fat 17gm 26%
  • Saturated Fat 2gm 10%
  • Monounsaturated Fat 11gm
  • Sodium 503mg 21%
  • Total Carbohydrates 22gm 7%
  • Fiber 3gm 3%
  • Protein 27gm
  • Cholesterol 57mg 19%
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Dinner, Gluten Free, Healthy, Seafood, American, Easy, Entertaining

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