|Dry bread crumbs||3 Tablespoon|
|Grated parmesan cheese||3 Tablespoon|
|Chopped parsley||1 Tablespoon|
|All purpose flour||3 Tablespoon|
|Dried thyme leaf||1⁄2 Teaspoon|
|Celery salt||1⁄4 Teaspoon|
|Fish stock/Chicken broth||1 Cup (16 tbs)|
|Half and half||1⁄2 Cup (8 tbs)|
|Fish/Scallops||1 Pound, poached, cubed to make 2 1/4 cup|
|Canned artichoke hearts||14 Ounce, drained, quartered (1 Can)|
1 In a 2-cup bowl, place 1 tablespoon butter or margarine.
2 Microwave at 100% (HIGH) for 30 seconds or until melted.
3 Stir in bread crumbs, Parmesan cheese and parsley; set aside.
4 In a 1-quart glass measuring cup, place 3 tablespoons butter or margarine.
5 Microwave at 100% (HIGH) for 1 minute or until melted.
6 Stir in flour, thyme, celery salt and pepper.
7 Microwave at 100% (HIGH)for 30 seconds.
8 Stir in fish stock or chicken broth and half and half.
9 Microwave at 100% (HIGH) for 3 to 4 minutes or until thickened and bubbly; stir every minute.
10 Mixture should be thick and smooth.
11 Fold in fish or scallops, artichoke hearts and mushrooms.
12 Spoon into 4 (5-1/2-inch) baking shells or individual casseroles.
13 Microwave at 100% (HIGH) for 6 to 8 minutes or until heated through; rearrange shells after 3 minutes.
14 Sprinkle with crumb mixture.
Calories 445 Calories from Fat 187
% Daily Value*
Total Fat 21 g32.5%
Saturated Fat 10.9 g54.3%
Trans Fat 0 g
Cholesterol 104.8 mg34.9%
Sodium 620.8 mg25.9%
Total Carbohydrates 30 g9.8%
Dietary Fiber 6.5 g26.1%
Sugars 1.9 g
Protein 35 g70.6%
Vitamin A 18.5% Vitamin C 28.7%
Calcium 25.9% Iron 24.1%
*Based on a 2000 Calorie diet