Saturday, August 06, 2011

Mouthwatering Seafood Sauce

The beauty of this sauce is in its simplicity... there are few ingredients but it tastes wonderul and comes together pretty quickly. It is thick and creamy and quite rich tasting.

I prefer this dish with imitation crab but you could use the real if you like.  And I like to use linguini with my white sauces but you can use any pasta shape you have on hand.  For a dinner serving, I normally use 2 ounces dry pasta per person. 

I have not included the pasta in my nutrition calculations because it will vary with the type you choose.

Seafood Sauce for Pasta
Makes 2 servings
  • 4 ounces linguni, dry weight
  • 4 ounces imitation crab, cut into small pieces
  • 1 whole tomato, core removed and cut into about 16 chunks
  • 1 tsp butter
  • 1 Tbs white flour
  • 1 cup fat free milk
  • dashes of salt, pepper, oregano
  • 2 Tbs shredded parmesan cheese
  1. Cook pasta according to package directions.  Drain and keep warm.
  2. When pasta is almost cooked, start the sauce by melting butter in medium-sized saute pan over low to medium heat.
  3. After  butter has melted, sprinkle the flour over it and stir to blend.
  4. When the flour and butter are combined, add milk and whisk till smooth.  The sauce will thicken as it cooks.  Don't be tempted to turn the heat up higher as it may burn the sauce.
  5. As the sauce gets thicker, add the imitation crab and tomato to it.  Add dashes of salt, pepper and oregano and stir to combine.
  6. When sauce has thickened to your liking remove it from the heat.
  7. Divide pasta between 2 plates and cover each serving with half of the sauce.  Sprinkle 1 Tbs cheese over each plate and serve immediately.
Per serving, not including pasta.
Weight Watchers P+ = 4.
Calories 152; Protein 13g; Carbohydrates 19g; Fat 3g; Fibre 1g.

Start white sauce by melting butter over low-medium heat.

Add the flour and mix well, do not let it brown.

As the sauce starts to thicken, add the crab, tomato and seasonings.

When the sauce has thickened to your liking, remove from heat and spoon it over the pasta. 


  1. Oh, delicious, sounds wonderful Yeh, I confess to using the imitation most of the time. I'm too cheap. Glad it works with that. Thanks for including that in your commentary. Helps

  2. Sounds so good. I use the imitation crab most of the time and it's pretty good!


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