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Mini Scallop Casseroles Recipe

Looking for an easy Mini Scallop Casseroles recipe? Learn how to make Mini Scallop Casseroles using healthy ingredients.


Submitted by vtbu77er

Makes 4 servings



(http://recipes.sparkpeople.com/recipe-detail.asp?recipe=561512)

Recipe Ingredients for Mini Scallop Casseroles

3 celery stalks, chopped
1 cup fresh mushrooms, sliced
1 medium green bell pepper, chopped
1 small onion, chopped
2 tablespoons I Can't Believe It's Not Butter
1/3 cup whole wheat flour
1/4 teaspoon salt
1/4 teaspoon pepper
16 ounces unsweetened vanilla almond milk
1 pound bay scallops

TOPPING:
1 cup soft bread crumbs
1 tablespoon I Can't Believe It's Not Butter, melted
1/4 cup cheddar cheese, shredded

Recipe Directions for Mini Scallop Casseroles

  1. In a large skillet, saute the celery, mushrooms, green pepper and onion in butter until tender. Stir in the flour, salt and pepper until blended; gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened.

  2. Reduce heat; add scallops. Cook, stirring occasionally, for 3-4 minutes or until scallops are firm and opaque.

  3. Divide mixture among four 10 oz. ramekins or custard cups. In a small bowl, combine crumbs and butter; sprinkle over scallop mixture. Bake, uncovered, at 350 F. for 15-20 minutes or until bubbly. Sprinkle with cheese; bake 5 minutes longer or until cheese is melted.

Categories

Cheese, Dairy, Seafood, Vegetables, Main Dish

Nutrition Facts
Serving Size 341.5g
Amount Per Serving
Calories
268
Calories from Fat
81
% Daily Value*
Total Fat
9.0g
14%
Saturated Fat
2.5g
12%
Trans Fat
0.0g
Cholesterol
45mg
15%
Sodium
599mg
25%
Potassium
660mg
19%
Total Carbohydrates
20.5g
7%
Dietary Fiber
2.3g
9%
Sugars
3.0g
Protein
24.1g
Vitamin A 35% Vitamin C 72%
Calcium 32% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in calcium
  • High in phosphorus
  • Very high in selenium
  • High in vitamin A
  • High in vitamin B12
  • Very high in vitamin C
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