Seafood is a rich source of protein, essential fatty acids, vitamins D and B12, as well as valuable minerals like , zinc, selenium, and iron. Seafood supports brain, heart, and joint health, strengthens bones and muscles, improves vision, boosts immunity, and helps combat depression. It’s no wonder that no classic restaurant menu is complete without seafood: it’s incredibly high-quality food—nutritious, low-calorie, and diet-friendly.
Ingredients: frozen mix of mussels and shrimp – 500 g; onion – 1 piece; garlic – 5 cloves; sun-dried tomatoes – 150 g; spinach – a bunch; Parmesan cheese – 100 g; white wine – 100 ml; low-fat milk – 100 ml; sour cream or cream – ½ cup; flour or cornstarch – 1 tsp; salt, pepper, and a mix of Italian herbs – to taste; parsley – for garnish.
Preparation
Chop the peeled onion into cubes, grate the cheese, and tear the washed spinach leaves by hand.
Melt butter in a skillet, add , and once it becomes fragrant, add the seafood (in a single layer). Sauté for 3 minutes on each side and transfer to a separate dish.
In the same butter, sauté the until translucent, pour in the wine, and let it reduce by half. Add the sun-dried tomatoes to the onion and wine mixture and simmer for 3 minutes.
Lower the heat to medium, pour in the and sour cream (or cream), and bring to a boil. Add the chopped spinach to the partially cooked sauce and simmer for 2 minutes.
To thicken the sauce, pour in a prepared mixture of a small amount of milk and flour or cornstarch.
Add grated Parmesan to the sauce and stir until the cheese melts. Incorporate the sautéed seafood into the creamy sauce and let them soak for a bit.
You can serve the seafood in cream sauce as a standalone dish, garnished with parsley, or alongside pasta, rice, or sautéed vegetables.
Life Hacks
– Delicate shrimp, squid, mussels, and octopus should be cooked quickly over high heat to prevent them from becoming tough or rubbery. Grilling seafood is convenient: for example, an electric grill allows for precise temperature control, even heating, and no open flame, preventing overcooking.
– Oysters can be cooked on a hot grill for 5-6 minutes under a lid.
– To keep shrimp juicy, grill them in their shells for 2-3 minutes on each side until the shells turn red.
– Seafood cooks just as quickly on a barbecue: scallops take 2-3 minutes on each side, squid 3-5 minutes (over high heat), and mussels 6-8 minutes (until the shells open).
– To keep seafood tender, marinate them in olive oil and lemon juice with garlic, but not for longer than 30 minutes, or the lemon will “cook” them.
– You can thread 4-5 shrimp onto skewers or use foil for grilling and baking.
