Seafood Pilaf

Diet.Chef's picture

Sep. 19, 2011


Special oil 2 Tablespoon
Chopped onions 3/4 Cup (12 tbs)
Raw rice 1/2 Cup (8 tbs)
Boiling water 3 Cup (48 tbs)
Salt 1 1/2 Teaspoon
White pepper 1/2 Teaspoon
Special margarine 2 Tablespoon
Scallops 1/4 Pound , sliced
Halibut 1 Pound , cooked and diced
Scallions 3 , sliced (Green Onions)
Mushrooms 1/2 Pound , sliced
Dry white wine 3/4 Cup (12 tbs)
Peeled diced tomatoes 1/2 Cup (8 tbs)
Thyme 1/4 Teaspoon


Heat the oil in a saucepan; saute the onions 5 minutes.

Stir In the rice until coated.

Add the water, 1 teaspoon salt and 1/4 teaspoon pepper.

Cover and cook over low heat 20 minutes or until tender and dry.

While the rice is cooking, prepare the fish.

Melt the margarine in a saucepan; mix in the scallops, halibut, seallions and mushrooms.

Cook over high heat 1 minute.

Add the wine, tonjatoes, thyme and remaining salt and pepper.

Cook over medium heat 10 minutes.

Heap the rice on a platter and pour the seafood over it.

Recipe Summary

Difficulty Level: Easy
Cook Time: 30 Minutes
Ready In: 30 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 512Calories from Fat 267

 % Daily Value*

Total Fat 30 g46.2%

Saturated Fat 4 g20%

Trans Fat 0 g


Sodium 890 mg37.08%

Total Carbohydrates 27 g9%

Dietary Fiber 2 g8%

Sugars 2 g

Protein 25 g50%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet