So I already fried my engine

or maybe I did -- but I know it dangerously overheated.
I was motoring back in from a great sail when I saw a faint bit of steam/smoke coming up from the engine area and immediately turned off the engine, the steam/smoke immediately got much worse, I'm glad I turned it off immediately but I'm worried I might have run done some damage, it smelled like burning coolant I think and today in my troubleshooting/investigating I found:
1. Impeller was totally eaten (could have been the cause of the overheat, or the result)
2. Sea **** was open, I tested it today and waters come out of it, though I'm not sure if enough is coming out -- it was like a garden hose without any sort of end on it (and this is after the strainer) a steady stream but not exactly powerful
3. I can't get my strainer open? I've never opened it before (only had the boat for 8 weeks, and had the engine checked out before I sailed it the 80 miles from Hilton Head up to Charleston) it looks like a standard old style strainer, like the top should twist off and then the strainer lift out? I must be missing something
4. The zinc on the heat exchange was totally eaten, but it also looks like the zinc is still in the heat exchanger? I'm not sure if it's corroded -- picture to follow, how do I get the zinc out to put a new one in?
5. I couldn't get the end of the heat exchange off to check for clogs, I was able to get the bolt off the end but not the cap -- do I just need to dig into it and give it some force or ?
6. The top of the coolant recovery tank was blown off (eek...bad sign) how did that happen? The coolant burning up?
The motor was only running for a few minutes total, but I know a few minutes can be a few minutes too long -- I'm going to replace the impeller with another Johnson 810, check the strainer (once I get the damn thing open) and the zinc.
What kind of coolant should I use? Do I need to flush the cooling system? Once I replace the impeller/zinc/coolant/check heat exchanger should I start it and see how it runs or are there other things I should check after a dangerous overheat? Any tips for a newbie to tell just how bad he f'ed up?
Thanks for all your help and advice.......
Brian