Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Seafood Casserole Recipe

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


Submitted by sunflowerqueen

Makes 8 servings



seafood casserole with white sauce

Recipe Ingredients for Seafood Casserole

600 g Cod
8 oz cooked shrimp
3 cups skim milk
1/4 cup whole wheat flour
1/4 cup margarine
6 cups frozen vegetables
3/4 cup grated mild cheddar cheese

Recipe Directions for Seafood Casserole

  1. steam frozen vegitables

  2. place in casserole dish and top with seafood

  3. combine milk and margarine in pot over med heat

  4. mix flour with small amount of water and add to heated mixture continue heating until thickened

  5. pour over vegitables and seafood

  6. top with grated cheese

  7. bake on 350 for 45 minutes

Categories

Main Dish

Nutrition Facts
Serving Size 353.3g
Amount Per Serving
Calories
334
Calories from Fat
94
% Daily Value*
Total Fat
10.4g
16%
Saturated Fat
3.5g
18%
Trans Fat
0.0g
Cholesterol
109mg
36%
Sodium
343mg
14%
Potassium
572mg
16%
Total Carbohydrates
25.6g
9%
Dietary Fiber
6.1g
24%
Sugars
9.0g
Protein
33.1g
Vitamin A 130% Vitamin C 10%
Calcium 22% Iron 17%
* 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
  • Very high in selenium
  • Very high in vitamin A
  •   Bad points
  • High in cholesterol
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement