Seafood Casserole Recipe

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


Submitted by ecl9n

Makes 4 servings



Rich and yummy with halibut/cod/tilapia, etc and crabmeat Additional suggestions: a dash of old bay to the sauce shallots instead of onion add shrimp add garlic

Recipe Ingredients for Seafood Casserole

1/2 lb cod
1/8 tsp ground white pepper
2 tsp margarine
1/5 cup chopped mushrooms
2 tbsp chopped onion
2 tbsp chopped red bell pepper
2 tsp margarine
2 tsp flour
1/4 cup evaporated milk
1/8 tsp salt
1 dash ground white pepper
1/4 pound crabmeat
1/5 cup shredded monterey jack cheese

Recipe Directions for Seafood Casserole

  1. Preheat oven to 350 and butter baking dish

  2. cut fish into pieces and arrange in baking dish. pour white whine over top of fish if you have it and sprinkle with first ground pepper... bake for 20 minutes

  3. melt butter in saucepan over medium heat and saute mushrooms, onion and red bell pepper... remove and set aside

  4. melt remaining butter over low heat, mix in flour and cook for 1 min. constantly stirring, then add milk and increase heat to medium, stirring until thick and bubbly

  5. stir in mushroom mixture salt and pepper until well combined

  6. remove fish from wine and place in baking dish, sprinkle crabmeat, then sauce, and finally cheese

  7. bake in oven for 5 min and watch cheese

Categories

Fish, Seafood, Main Dish

Nutrition Facts
Serving Size 125.9g
Amount Per Serving
Calories
173
Calories from Fat
68
% Daily Value*
Total Fat
7.5g
12%
Saturated Fat
2.5g
12%
Trans Fat
0.0g
Cholesterol
46mg
15%
Sodium
447mg
19%
Potassium
249mg
7%
Total Carbohydrates
6.5g
2%
Dietary Fiber
0.2g
1%
Sugars
2.0g
Protein
19.1g
Vitamin A 9% Vitamin C 17%
Calcium 10% Iron 3%
* 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
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  •   Bad points
  • High in sodium
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