Boil up some savory shrimp and scallop stew

If you think cooking seafood is all about deep-frying, think again. This simple but elegant stew demonstrates how poaching keeps seafood moist and provides a flavourful base for the sauce. You're bound to love it.

This recipe takes 25 minutes to prepare, 15 to cook, and serves 4. Here's what you'll need:

• 10 ml (2 tsp) olive oil
• 150 g (1 cup) sliced leek (1 large; white and light green part only)
• 125 ml (1/2 cup) dry white wine
• 175 ml (3/4 cup) reduced-sodium chicken broth
• 250 g (8 oz) medium shrimp (61/70 count), peeled and deveined
• 250 g (8 oz) sea scallops, halved
• 20 ml (4 tsp) butter, cut into small pieces
• 10 ml (2 tsp) freshly grated lemon zest
• 1/4 ml (1/8 tsp) salt, or to taste
• Freshly ground black pepper to taste
• Pinch of cayenne pepper
• 30 ml (2 tbsp) coarsely chopped fresh tarragon or snipped fresh chives

Note that fish counters sell two types of scallops. Sea scallops are the largest and the most commonly available. Bay scallops are considerably smaller (about the diameter of a quarter). For the best quality, seek out "dry-pack" scallops. These haven't been treated with phosphates, which are often added to improve appearance and extend shelf life, or soaked in water. "Dry-pack" scallops have a better texture and shrink less when they're cooked than "wet-pack" scallops. Scallops should be used within a day or two of purchase.

1. Heat the oil in a deep sauté pan or Dutch oven over medium-low heat. Add the leek and cook until tender but not browned, four to six minutes. (Add 15 millilitres/1 tablespoon water, if necessary, to prevent scorching.) Add the wine and broth. Bring to a simmer. Add the shrimp and scallops, cover and simmer over medium-low heat until shrimp are pink and scallops are opaque in the centre, four to five minutes.
2. Transfer the shrimp and scallops to a warm bowl with a slotted spoon. Cover and keep warm.
3. Increase the heat under the pan to medium-high. Boil the cooking liquid for two to three minutes to intensify flavour. Remove from the heat. Add the butter, whisking until melted and incorporated into the sauce. Whisk in the lemon zest, salt, black pepper, and cayenne. Spoon the sauce over the shrimp and scallops and garnish with the tarragon (or chives). One serving is 250 millilitres (one cup).

Each serving contains the following:

• 205 Calories
• 23 g Protein
• 6 g Carbohydrates (including 1 g fibre)
• 7 g Fat (including 3 g saturated fat)
• 140 mg Cholesterol
• 323 mg Sodium

There's more to shrimp than most people think. This tasty stew will illustrate that fact to anyone who's over for dinner. Serve it up and get ready to bask in the compliments.