Sole & Scallop Saute

If you love seafood and you love Italian food, you've probably enjoyed a fish saute at some point in your dining adventures. Usually they are very high in fat and have a few veggies tossed in, but consist of mostly fish, cream and butter. Since I love the dish so much, I thought why not give it a face lift. Keep the basic principles and yet make it healthier and something you can eat once a week and not feel guilty about it. After a couple tries I have a solid recipe which I think you'll find super delicious...

Sole & Scallop Saute

INGREDIENTS:

• 3 tbsp olive oil
• 1/2 cup - 1 cup (as much as desired) finely chopped red bell pepper
• 1/4 cup of white onion finely chopped
• 3-6 (as much as desired) finely chopped cloves of garlic
• 1/2 cup of tomato, seeded
• 2 cups fresh spinach
• 1/4 cup of white wine (Pinot Grigio works great)
• 2 tbsp of Parkay Spread
• 2 tbsp of low fat cream cheese
• 3 pieces of Sole
• 20-30 Baby Scallops
• Salt, Pepper, Red Pepper Flakes - to taste
•  Optional: Mushrooms or Artichoke Hearts (as much as desired)

For the Sole & Scallops, I use a brand I found at Albertson's - Ocean Market - they have packs for $1 each and I pick up just one package of Sole and one package of scallops and it feeds 2 easily with some left overs.

INSTRUCTIONS:

1.  In a skillet or medium/large saucepan put olive oil, garlic, onion, and red bell pepper and heat on low-medium heat for about 5 minutes stirring to combine and to keep from burning.

2. Add tomato and spinach and reduce heat to low and stir until spinach shrinks - about five minutes. 

Cook until the spinach looks like this:

 

3. Remove pan from heat and set to the side on a cool burner. Add white wine, Parkay spread and cream cheese. Stir a few times. (Cream cheese will not melt in this stage so don't expect it to combine right away)

4. Put saucepan back onto burner - low heat. Add salt, pepper and red pepper flakes - however much you prefer. Stir until everything is combined. (cream cheese and spread should be completely melted down) about 3-5 minutes. Taste to make sure everything is to your liking - if too tart add some more Parkay spread a little at a time and taste until it's perfect!

5. Add fish and scallops and bring heat to medium. Cook each side of fish about 3 minutes a side. Stir scallops around to evenly cook and so they won't be overdone. (Sauce should bubble a little bit, but never let it get to a rapid boil)

6. Place in ceramic serving dish or bowl and serve with yellow potatoes. Sauce from fish can be put on top of potatoes - delicious! Be sure to have some french bread on hand to dip into the sauce. Add a few chives - optional.

 

Pour some glasses of Pinot Grigio or grab a light beer... - Cheers!

Bon Appetit! 

NUTRITIONAL INFORMATION: (PER SERVING, YIELDS 4 SERVINGS)
Calories: 313
Carbs: 5 grams
Fat: 15 grams
Fiber: 2 grams
Protein: 3 grams
Sugars: 2 grams