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Parmesan Seafood Bake Recipe

Looking for an easy Parmesan Seafood Bake recipe? Learn how to make Parmesan Seafood Bake using healthy ingredients.


Submitted by librarymama999

Makes 6 servings



Cod and shrimp baked in a white sauce, topped with parmesan cheese.

Recipe Ingredients for Parmesan Seafood Bake

3 tbsp lowfat margarine
2 tbsp flour
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp onion powder
1/8 tsp black pepper
1 cup skim milk
2 lb cod
1/2 lb cooked shrimp, peeled and deveined
1/4 cup lowfat parmesan cheese

Recipe Directions for Parmesan Seafood Bake

  1. Preheat oven to 325 degrees.

  2. In a small saucepan, melt butter over medium low heat.

  3. Whisk in flour and salt to make a paste.

  4. Gradually mix in milk, stirring constantly, cook until sauce is thick enough to coat the back of a spoon.

  5. Add garlic powder, onion powder and black pepper.

  6. Choose a baking dish large enough to accommodate all the fillets inone layer. Coat with cooking spray.

  7. Place fish in prepared baking dish, covering with shrimp.

  8. Pour white sauce over shrimp.

  9. Sprinkle with grated cheese.

  10. Bake, uncovered for 20-25 minutes.

Categories

Seafood, Main Dish

Nutrition Facts
Serving Size 244.4g
Amount Per Serving
Calories
289
Calories from Fat
77
% Daily Value*
Total Fat
8.6g
13%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
161mg
54%
Sodium
544mg
23%
Potassium
515mg
15%
Total Carbohydrates
4.4g
1%
Dietary Fiber
0.1g
0%
Sugars
2.2g
Protein
45.8g
Vitamin A 10% Vitamin C 4%
Calcium 14% Iron 12%
* 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
B+
  Good points
  • Low in sugar
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  •   Bad points
  • High in cholesterol
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