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Spy Fish and Seafood With Orange Dill Sauce Recipe

Spy Fish and Seafood With Orange Dill Sauce Recipe

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Spy Fish and Seafood With Orange Dill Sauce

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Ingredients:

Serving

1 1/4 cups panko breadcrumbs or 1 1/4 cups corn flakes , crumbs
8 oz skinless white fish fillets
12 large shrimp, peeled, tails-on if desired
8 sea scallops
1 egg
1 cup milk, divided
salt and pepper
2 tbsp all-purpose flour
2 tsp orange zest, grated
1/4 cup orange juice, freshly squeezed
1 tbsp fresh dill, chopped
1/2 tsp dijon mustard

Directions:

Preheat oven to 450F with racks in top and bottom thirds. Butter 2 large baking sheets.
In a large dry skillet over medium heat, toast Panko crumbs, stirring for about 3 minutes or until golden brown. Transfer to a bowl; let cool.
Rinse fish, shrimp and scallops; pat dry. Cut fish into 3 x 1-inch strips. Trim off any excesss muscle from the scallops.
In a shallow bowl, whisk egg with 2 tablespoons of the milk.
Stir 1/2 teaspoons salt and 1/4 teaspoons pepper into the crumbs.
Working in batches, add about 5 pieces of fish and scallops first into egg mixture, add to crumbs and toss to coat. Shake off excess crumbs; place on 1st baking sheet. Repeat with shrimp, placing on second sheet. Discard excess egg and crumbs.
Bake fish and scallops on top rack for 3 minutes; move to lower rack and place shrimp on top rack. Continue baking for about 5 minutes or until crisp and fish and seafood are firm and opaque.
Meanwhile, in a small aucepan, whisk flour and 1/4 teaspoons each salt and pepper into remaining milk. Cook over medium heat, whisking constantly for about 5 minutes or until thickened.
Remove from heat; whisk in zest and juice, dill and mustard. Serve immediately on the side with fish and seafood for dipping.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	340.14 Kcal (1424 kJ)
Calories from fat	127.86 Kcal
		% Daily Value*
Total Fat	14.21g	22%
Cholesterol	94.96mg	32%
Sodium	883.59mg	37%
Potassium	407.08mg	9%
Total Carbs	33.36g	11%
Sugars	4.31g	17%
Dietary Fiber	1.5g	6%
Protein	19.79g	40%
Vitamin C	9.2mg	15%
Iron	2.1mg	12%
Calcium	139.9mg	14%

Amount Per 100 g
Calories	123.68 Kcal (518 kJ)
Calories from fat	46.49 Kcal
		% Daily Value*
Total Fat	5.17g	22%
Cholesterol	34.53mg	32%
Sodium	321.27mg	37%
Potassium	148.01mg	9%
Total Carbs	12.13g	11%
Sugars	1.57g	17%
Dietary Fiber	0.54g	6%
Protein	7.2g	40%
Vitamin C	3.4mg	15%
Iron	0.8mg	12%
Calcium	50.9mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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