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Seafood casserole

🍳 30 min

🔥 356 cal

✍️ by Taisiia Dobrozorova

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0 votes

Seafood casserole

22 g

Proteins

46 g

Carbs

3 g

Fats

Servings

This seafood casserole recipe is worth being on a healthy meal plan list. Seafood is full of "good" fats that enrich your organism with vitamins and minerals. Onion, for example, is suitable for blood regulation and bone health. So, cook this dish to become a star in the eyes of your family and friends!

Essential ingredients

  • Mussels

    30 g (⅕ cup)

  • Shrimp

    25 g (5 cup)

  • Olives

    20 g (4 pieces)

  • Crabmeat

    30 g (¼ cup)

  • Milk 2%

    50 g (⅕ cup)

  • Flour

    30 g (⅕ cup)

  • Onions

    30 g (¼ pieces)

  • Garlic

    3 g (1 tsp)

  • Toasted baguette

    56 g (2 slices)

Ingredients to taste

Paprika, Parsley, Salt, Black pepper

How to make

Please follow the next steps:

  1. 1

    Sauté chopped onions and minced garlic in a skillet at medium heat.

  2. 2

    Add salt and pepper to your taste and stir in flour.

  3. 3

    Get milk to a boil in a saucepan and mix it into sautéed mixture in the skillet.

  4. 4

    Add the cooked kinds of seafood, and stir well.

  5. 5

    Pour the mass into a casserole dish and sprinkle with paprika. Put olives.

  6. 6

    Bake at 200 degrees in an oven for about 15-20 minutes or until lightly browning on the top.

  7. 7

    When the seafood casserole is ready, serve with parsley and toast baguette.

Weight Loss Tips

  • Choose skim milk and low-fat yogurts instead of the whole dairy to keep your calories under control.

  • Buy fresh seafood, not frozen. During freezing or long-term storage, some useful trace elements are lost.

Additional Information

  • Cooking Method

    Sautéing

  • Recipe category

    Lunch, Dinner, Casserole, Mediterranean, Seafood

  • Recipe cuisine

    American

  • Tools

    Knife, Cutting board, Saucepan, Casserole

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