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Saturday, 21 April 2012

400 cals for crab and scallops with ginger and lime

At around 400 calories this dish is fantastic.  Easy to make, and with the addition of Jersey royal potatoes, absolutely heavenly.  Plenty of calories left for our take on crepe suzette - see recipe.
This dish looks quite spectacular - yet it is so easy to do.  Honestly, as long as you can boil potatoes and carrots, there is very little else to it.  

Ingredients for two people

400g new potatoes
200g mixed crab meat
200g scallops without the roe
small bag of watercress
one shallot
clove of garlic
small amount of veg/chicken stock to cook the carrots in
2 carrots
small piece of ginger (about an inch) - grated
1/2 teaspoon of lime plus a little zest
butter - use a little when crushing the potatoes

We prepared the carrot puree in the afternoon.  Gently fry the shallot and garlic to soften, then put into a saucepan with the carrots and stock (or just use water).  Cook the carrots until soft then liquidize, adding a little salt and pepper to taste.  Next, add the finely grated ginger and the 1/2 teaspoon of lime juice, plus a bit of the zest.  This just needs warming back through, when ready to serve.

Cook the potatoes until soft.  Crush then stir in the crab meat.  We added just a little butter to the potatoes, and I suppose that's why there are so few calories in this dish - a restaurant may add much more (especially in the carrot puree).  Cook the scallops on a high heat.  Use a little oil and butter in the pan, and fry quickly until done.  Our scallops are quite small and we reckon about 1 minute each side.  The worst thing you can do is overcook them.  

This time we decided to make a watercress puree, mainly for colour but also to see how the flavours went together.  We used half the bag of watercress and simply whizzed this up with a little olive oil, salt and pepper with a dash of lemon juice.

Plate up and enjoy!!  We had a good glass of Macon Village with ours... brilliant.

The cost of this dish (for two) was around £10, with the main ingredients being:  dressed crab £3.75 (around 200g of brown & white meat), scallops £4.20 (for around 200g), jersey royals £1.80 (400g).

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