Seafood Pot Pie
Seafood Pot Pie

Ingredients

1 cup all-purpose flour
1 tsp. baking powder
1/4 tsp. baking soda
1/2 tsp. kosher salt
3 Tbsp. cold, unsalted butter, diced into small pieces
1/2 cup low fat buttermilk
1 Tbsp. olive oil
1 small onion, diced
2 tsp. dried thyme leaves
1 tsp. kosher salt
1/2 tsp. freshly ground black pepper
2 Tbsp. all-purpose flour
1 cup seafood stock
1/2 cup low fat milk
12 oz. bay scallops
12 oz. raw shrimp, peeled, tails removed
2 cups frozen mixed vegetables
Recipe by Dana Angelo White, MS, RD, ATC

Instructions

1.In a large bowl, combine flour, baking powder, baking soda and salt; whisk to combine.
2.Add butter and mash with a fork or pastry cutter until butter is distributed throughout the dry ingredients. Pour in buttermilk and mix until a sticky dough is formed. Place in the refrigerator until ready to use.
3.Preheat oven to 400 degrees F.
4.Heat oil in a Dutch oven, add onion and sauté for 5 minutes.
5.Season with thyme, salt and pepper.
6.Sprinkle with flour and cook for 2 to 3 minutes.
7.Stir in seafood stock and milk and simmer until thickened, about 2 minutes more.
8.Arrange 6 ramekins on sheet pan and fill each with seafood filling.
9.Top with spoonfuls of biscuit dough and transfer to the oven.
10.Bake until top is golden brown, 10 to 12 minutes.

Not sure it gets more New England than a seafood pot pie filled with sweet and tender shrimp and scallops. For a weeknight dinner hack, use pre-made refrigerated biscuit dough for the topping.

Recipe by Dana White Nutrition.

Nutritional information
343 calories, 10.5g fat (4.5g saturated fat), 156mg cholesterol, 490mg sodium,
30g carbohydrates (4g sugar, 4g fiber), 28g protein

 

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