Seafood Dish Recipe
Introduction
Oceans provide an amazing gift of fresh seafood that offers delicate flavors and elegant textures. Popular fish and shellfish can turn a simple meal into a memorable dining experience. Imagine shrimp, scallops, mussels, and fish simmering in a fragrant sauce of garlic, tomatoes, white wine, and fresh herbs. Cooking seafood like this brings coastal charm into the kitchen. It appeals to both novice and experienced cooks. You get juicy wok-seared shrimp, tender fish fillets, or plump mussels in flavorful broth, all in one dish.
Family and friends will appreciate a homemade seafood feast that looks and tastes restaurant quality. It also fits many dietary needs by offering lean protein and healthy fats. When seafood is cooked well, each bite bursts with natural sweetness from the ocean. A well-crafted seafood dish highlights ingredients while providing visual appeal with color and shine. This article guides you through a detailed seafood dish recipe that feels rich yet feels approachable enough for weeknight meals. You will learn about ingredient selection, precise cooking steps, and tips for customization. By the end, you will have a versatile crowd pleasing recipe that uplifts any dinner table.
Ingredients Needed
Here is a table showing ingredients and approximate calories for a seafood dish serving four people. This balanced mix of proteins, vegetables, and seasonings ensures flavor and nutrition.
| Ingredient | Quantity | Calories |
|---|---|---|
| Large shrimp (peeled and deveined) | 1 pound (about 20 pieces) | 480 |
| Scallops | 1/2 pound (about 12 pieces) | 200 |
| White fish fillets (cod or halibut) | 1 pound | 360 |
| Mussels (cleaned) | 1 pound | 200 |
| Olive oil | 3 tablespoons | 360 |
| Garlic (minced) | 4 cloves | 16 |
| Cherry tomatoes (halved) | 1 pint (2 cups) | 60 |
| White wine | 1/2 cup | 100 |
| Fish or chicken broth | 1/2 cup | 10 |
| Fresh parsley (chopped) | 2 tablespoons | 2 |
| Lemon juice | 2 tablespoons | 8 |
| Salt | 1 teaspoon | 0 |
| Black pepper | 1/2 teaspoon | 1 |
| Red pepper flakes (optional) | 1/4 teaspoon | 2 |
Estimated total calories: 1,799
Calories per serving (4 people): About 450
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Step-by-Step Cooking Instructions
- Prep and clean seafood
Rinse and pat dry shrimp, scallops, fish fillets, and mussels. Remove any beards from mussels and discard any that remain open. Having seafood dry ensures a quick sear. Keep seafood chilled until ready to cook. - Season and sear shrimp and scallops
Heat 2 tablespoons olive oil in a wide skillet over medium-high heat. Add shrimp and scallops seasoned with salt and pepper. Sear each side for about 2 minutes until they show a slight char. Remove and set aside on a plate. - Cook fish fillets
In the same skillet, add remaining olive oil. Add fish fillets seasoned with salt and pepper. Cook for 3 minutes on the first side until edges firm. Flip gently and cook another 2 to 3 minutes until just cooked through. Remove and set alongside shrimp and scallops. - Build the sauce
Reduce heat to medium. Add garlic to the skillet and sauté for about 30 seconds until fragrant. Add cherry tomatoes and cook for 2 minutes until softened. Pour in white wine and broth, scraping bottom to lift bits. Let sauce simmer for 3 to 4 minutes until slightly reduced. - Add mussels and seafood
Add mussels to the skillet and cover with lid. Cook 4 to 5 minutes until shells open. Discard any unopen shells. Return shrimp, scallops, and fish to the pan. Spoon sauce over everything and cook another minute to warm through. - Finish with herbs and citrus
Stir in fresh parsley, lemon juice, and optional red pepper flakes. Give a gentle toss to combine all flavors. Remove from heat. - Plate and serve
Divide seafood evenly between four bowls. Spoon sauce and tomatoes over the seafood. Drizzle on a splash more olive oil if you like. Serve hot.
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Tips for Customizing the Recipe
- Switch seafood
Use clams, lobster, or squid instead of scallops or fish. Choose firm seafood that cooks evenly. - Adjust spice level
Add more red pepper flakes or a teaspoon of chopped fresh chili for heat. Keep it on the mild side for family meals. - Try dairy twist
Add a splash of cream or a knob of butter after removing skillet from heat. This smooths the sauce and adds richness. - Use seasonal tomatoes
Swap cherry tomatoes for roasted tomatoes or add sun dried tomatoes for deeper flavor. - Herb variation
Try basil, thyme, or tarragon instead of parsley. Herbs transform flavor with little effort. - Make it gluten-free
Skip wine or use gluten-free wine. Ensure broth is gluten free. Serve over rice or gluten-free pasta. - Add vegetables
Include sliced zucchini, bell peppers, or spinach for color and nutrition. Add during sauce step to release juices. - Cook in batches
Especially if using a smaller skillet, cook seafood in batches to avoid overcrowding. Follow same searing steps. - Timing helps
Prep seafood and ingredients before cooking. Everything moves fast once sauce begins.
Nutritional Information
Here is breakdown per serving based on macronutrient estimates:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 450 |
| Protein | 35 grams |
| Fat | 25 grams |
| Carbohydrates | 10 grams |
| Fiber | 2 grams |
| Sugars | 3 grams |
| Sodium | 550 mg |
Values may vary depending on seafood type and serving size. Removing broth or reducing oil lowers calories.
Serving Suggestions
This seafood dish shines when served with simple sides. Warm crusty bread is ideal for soaking up the sauce. Serve over cooked rice, quinoa, or creamy polenta for a filling meal. A side salad with crisp greens and citrus dressing offers freshness. Steamed asparagus or broccoli complement flavors and add nutrition.
Pair with a crisp white wine such as sauvignon blanc or pinot grigio. Sparkling water with lemon is a refreshing non alcoholic choice. For family nights, serve with potato wedges or fries to soak up sauce.
Seafood leftovers work well cold tossed with olive oil and fresh herbs. The sauce makes a tasty dressing for pasta or grain bowls. Leftovers last in the fridge for two days.
Make this seafood recipe for dinner parties or date nights. Presentation in deep bowls makes a beautiful centerpiece. Let guests scoop seafood and broth with spoons. The dish feels casual yet elegant.
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Conclusion
Crafting a seafood dish that feels both impressive and approachable starts with quality ingredients and a simple method. Fresh seafood paired with garlic, tomatoes, and white wine creates bright flavors and a balanced meal. This recipe allows room to customize seafood type, seasoning, and sides while maintaining ease and elegance. Whether for family dinner or entertaining, this seafood dish offers restaurant style quality with home kitchen simplicity. Once you try it, the flavors will linger and the method will feel worth repeating for years to come. Enjoy every bite and make it a special meal you will want again and again.