Walnut Seafood Boats

  • Yield: 8 servings
  • Prep: 20 mins
  • Cook: 15 mins

Ingredients

3medium bell peppers (red, yellow, green, or any combination)
3-- orange roughy fillets (about 4 ounces each), rinsed and patted dry
4ounces peeled raw medium shrimp (about 10, or 5 ounces in the shell)
1/4cup chopped water chestnuts
2-- green onions, finely chopped (green and white parts)
1/8cup finely chopped California walnuts
1-- egg white
1tablespoon low-sodium soy sauce
1tablespoon cornstarch
2medium garlic cloves, minced
2teaspoons freshly grated gingerroot
1/4teaspoon crushed red pepper flakes
24-- California walnut halves

Instructions

  1. Preheat the oven to 400F.

  2. Cut the bell peppers lengthwise into quarters. Remove the stems, ribs, and seeds. Cut each quarter in half widthwise for a total of 24 pieces. Put the pieces with skin side down on a nonstick baking sheet.

  3. Coarsely chop the fish and then dice further with a sharp knife, “walking” the knife over the pieces. Coarsely chop the shrimp. (Or dice the chopped fish and shrimp in a food processor.)

  4. In a medium bowl, combine the fish and shrimp. Stir in the remaining ingredients except the walnut halves.

  5. Spoon a heaping tablespoon of the mixture onto each bell pepper piece. Gently press a walnut half into the center of the seafood mixture on each piece. (This will help the walnuts stick to the filling after baking.)

  6. Bake for 12 to 15 minutes, or until the seafood is cooked through and the walnuts are a light golden brown. 

 

This recipe is brought to you by the American Heart Association’s free Simple Solutions program for women, sponsored by the California Walnut Commission. Recipe copyright ã2003 by the American Heart Association.  Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere.

Nutritional Info *per serving

  • Calories 120
  • Glycemic Load 0
  • Fat 6g
  • Saturated Fat 0.5g
  • Polyunsaturated Fat 4g
  • Monounsaturated Fat 1g
  • Cholesterol 45mg
  • Sodium 190mg
  • Potassium 270mg
  • Carbohydrate 7g
  • Fiber 2g
  • Sugars 2g
  • Protein 11g
  • Trans Fat 0g
  • Vitamin A 30%
  • Vitamin C 100%
  • Calcium 2%
  • Iron 6%
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