Are you craving a restaurant-quality seafood feast but short on time and energy? This easy seafood medley recipe using frozen seafood is your answer! It's a quick, healthy, and surprisingly delicious dinner solution perfect for busy weeknights. No more takeout – this homemade delight is ready in under 30 minutes and packed with flavor. Let's dive in!
Ingredients:
- 1 lb frozen seafood medley (containing shrimp, scallops, cod, or your preferred mix)
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 1/2 cup chopped onion
- 1/2 cup chopped bell pepper (any color)
- 1/4 cup dry white wine (optional, chicken broth can be substituted)
- 2 tbsp lemon juice
- 1 tbsp chopped fresh parsley
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- Crusty bread or rice, for serving
Instructions:
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Prep the Seafood: If your frozen seafood medley is in large chunks, consider breaking it into smaller, more evenly sized pieces for even cooking. You can do this while the seafood is still slightly frozen.
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Sauté Aromatics: Heat the olive oil in a large skillet over medium heat. Add the minced garlic and chopped onion, sautéing for about 2-3 minutes until softened. Stir in the bell pepper and cook for another 2 minutes until slightly tender.
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Deglaze (Optional): If using white wine, add it to the skillet and let it simmer for a minute or two, scraping up any browned bits from the bottom. This step adds depth of flavor, but chicken broth works perfectly well as a substitute for a non-alcoholic version.
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Cook the Seafood: Add the thawed seafood medley to the skillet. Cook for 5-7 minutes, or until the seafood is opaque and cooked through. Avoid overcooking, as this can make the seafood tough.
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Season and Finish: Stir in the lemon juice, parsley, oregano, salt, and pepper. Cook for another minute to combine the flavors.
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Serve: Serve your delicious seafood medley immediately over crusty bread, rice, or your favorite side dish.
Tips for the Best Seafood Medley:
- Don't overcrowd the pan: Cooking the seafood in batches may be necessary to ensure even cooking and browning.
- Thaw properly: For best results, thaw the frozen seafood medley completely in the refrigerator overnight. Alternatively, you can use the defrost setting on your microwave.
- Don't overcook: Overcooked seafood is dry and rubbery. Cook until just opaque.
- Experiment with flavors: Feel free to add other herbs and spices to suit your taste. Red pepper flakes, paprika, or a dash of cayenne pepper would add a nice kick.
Variations:
- Creamy Seafood Medley: Stir in a splash of heavy cream or crème fraîche at the end for a richer, creamier sauce.
- Spicy Seafood Medley: Add a pinch of red pepper flakes or a dash of your favorite hot sauce for a spicy kick.
- Mediterranean Seafood Medley: Add Kalamata olives, sun-dried tomatoes, and feta cheese for a Mediterranean twist.
Nutritional Information (per serving, approximate):
This information is based on a 4-serving recipe and may vary depending on the specific ingredients used.
- Calories: Approximately 250-300
- Protein: 30-40g
- Fat: 10-15g
- Carbohydrates: 5-10g
This quick and easy seafood medley is perfect for a healthy and delicious weeknight meal. The versatility of this recipe allows you to tailor it to your preferences and dietary needs, making it a fantastic addition to your repertoire of quick dinner ideas and easy recipes. Enjoy!