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Seafood vol-au-vents
Seafood vol-au-vents

Seafood vol-au-vents

Portions 4 - 6
Preparation Time
Cooking Time


3 tbsp (45 ml) butter

1 lb (450 g) mix of seafood (baby shrimp, baby scallops, pollock, etc.)

3 cups (750 ml) Arctic Gardens mixed vegetables

3 tbsp (45 ml) flour

2 ½ cups (625 ml) milk

4 to 6 vol-au-vent shells

Fennel Gremolata:

2 tbsp (30 ml) fennel leaves, chopped

1 clove garlic, finely chopped

1 tbsp (15 ml) lemon zest

1 tbsp (15 ml) olive oil

Salt and freshly ground pepper


1- Mix together fennel, garlic, lemon zest and olive oil. Season and set aside.

2- In a large pan, melt half of the butter on high heat and sauté the seafood. Set aside.

3- In the same pan, heat the vegetables to thaw. Set aside with the seafood.

4- In the pan, melt the remaining butter and add the flour. Add flour and stir until it forms a smooth paste. Cook for 2 minutes.

5- Add the milk while whisking. Bring to a boil and simmer for 5 minutes or until thickened.

6- In the meantime, reheat the vol-au-vent shells according package instructions.

7- Incorporate the reserved vegetables and seafood into the hot sauce. Reheat for a few minutes.

8- Pour the seafood vegetable sauce onto the hot vol-au-vent shells and garnish with the fennel gremolata.




Nutrition Facts (per serving):

Calories: 430

Protein:  25 g

Fat:    23 g

Carbohydrate:  33 g

Fibre:   3 g

Sodium: 400 mg

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