|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 22g||28%|
|Saturated Fat 12g||60%|
|Total Carbohydrate 18g||7%|
|Dietary Fiber 1g||3%|
|Total Sugars 1g|
|Vitamin C 6mg||28%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
A creamy, quick, and easy seafood casserole is the perfect weeknight meal when you encounter good prices in the fish market. Just because it's made out of seafood doesn't mean it can't be budget-friendly. Shrimp, lobster, and crabmeat make the base of this delicious classic, but other sea offerings have a place in it if you want to swap out lobster for scallop pieces—better priced than whole scallops—or for firm white fish like haddock or halibut. Pick, choose, and make your own version with what you can get at your local market.
Seafood is a great source of protein and healthy Omega-3 fatty acids. Just think, one 4-ounce serving of raw shrimp has 20 grams of protein and 2.7 milligrams of iron, equivalent to almost 50 percent of the recommended daily intake of protein for adults, and 15 percent of the recommended daily intake of iron. Our casserole is a combination of flavor and nutrition, and with our recipe, you can feed and satisfy four hungry guests with a filling seafood meal, flavored with wine, herbs, and a touch of tangy parmesan cheese. Serve with a simple pasta dish and a fresh salad.
5 tablespoons unsalted butter, divided
4 ounces mushrooms, thinly sliced
12 to 16 ounces shrimp, cooked and cut into small pieces
8 ounces cooked lobster meat
4 ounces cooked crabmeat
1/4 cup all-purpose flour
2 cups milk
Kosher salt, to taste
Freshly ground black pepper, to taste
1/4 teaspoon paprika
2 teaspoons thinly sliced chives
2 teaspoons finely chopped parsley
2 tablespoons dry white wine (or sherry)
2 to 4 tablespoons grated parmesan cheese
Gather the ingredients.
Heat the oven to 350 F. Melt 1 tablespoon of butter in a medium saucepan or sauté pan over medium heat. Add the sliced mushrooms and cook, stirring, until they are tender.
Use a small piece of the reserved butter to grease a 1 1/2-quart casserole, then combine in it the shrimp, lobster, and crabmeat. Add the cooked mushrooms on top.
Add the remaining butter to a saucepan and place it over medium-low heat; stir in flour until smooth and bubbly. Continue cooking, stirring, for 2 minutes.
Gradually add the milk, stirring constantly. Continue to cook and stir over low heat until the sauce is thickened and bubbly. Stir in the salt, pepper, paprika, chives, parsley, and wine.
Gently pour the sauce into the seafood mixture and mix well. Sprinkle with the parmesan cheese.
Bake the casserole in the preheated oven for 20 minutes.
Turn on the broiler for a minute to achieve a brown and attractive top.
Serve immediately and enjoy.
Can I Freeze a Seafood Casserole?
You absolutely can. Simply assemble the casserole without adding the Parmesan cheese. Let cool off slightly and place in the fridge until totally cold. Cover tightly with plastic wrap and place in the freezer for up to three months.
For reheating the frozen casserole, let it sit at room temperature for 15 minutes while you preheat the oven to 375 F. Cover the casserole with aluminum foil and bake, covered, for 20 minutes. Take the foil off and bake for 15 minutes. Add the Parmesan cheese and bake for an additional 15 minutes.
If not freezing, simply place the leftovers in an airtight container and use them within two days.
Glass Bakeware Warning
Do not use glass bakeware when broiling or when a recipe calls for adding liquid to a hot pan, as glass may explode. Even if it states oven-safe or heat resistant, tempered glass products can, and do, break occasionally.
Shrimp, Raw. FoodData Central. United States Department of Agriculture.