Tasty and Easy Low Fat Seafood Casserole π€π½οΈ
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4
Description
The title says it all! This Tasty and Easy Low Fat Seafood Casserole is not only a breeze to prepare but also a delightful indulgence. Depending on your choice of fillets, it can be quite inexpensive, making it perfect for any day of the week. I highly recommend adding the optional dry vermouthβit truly elevates the flavor profile! This recipe is easily doubled for larger gatherings, and if you’re feeling adventurous, you can spice it up to suit your taste buds. Let’s dive into this culinary delight! ππ
Ingredients
- 1 sole fillet
- 4 small shrimp
- 3 tbsp pepper
- 1/4 cup lemon juice
- 2 mushrooms, sliced
- 4 tbsp fat-free mayonnaise
- 2 green onions, chopped
- 2 garlic cloves, minced
- 1 tbsp butter
- 1 1/2 tbsp dry vermouth (optional)
- Cooking spray
- Bread crumbs, for sprinkling
Instructions
| Step | Instructions |
|---|---|
| 1 | Preheat & Prep: Spray a 9×9 baking dish or shallow 4-quart casserole with cooking spray. Preheat oven to 350Β°F (175Β°C). |
| 2 | Layering the Casserole: Place half of the sole fillet in an even layer at the bottom of the prepared pan. Next, sprinkle half of the shrimp, pepper, lemon juice, and sliced mushrooms over the fish. Repeat the layers. |
| 3 | Prepare the Topping: In a small bowl, combine the fat-free mayonnaise, chopped green onions, minced garlic, and butter. Dot this mixture evenly over the top of the casserole. If using, drizzle the dry vermouth over the entire dish. |
| 4 | Bake: Cover the casserole dish and bake in the preheated oven for 30 minutes, or until the fish flakes easily with a fork. |
| 5 | Serve & Enjoy: Once done, remove from the oven and let it cool slightly. Serve this delightful seafood casserole warm, garnished with a sprinkle of bread crumbs for added texture. |
Nutrition Facts
- Calories: 229.8 per serving
- Fat: 7g
- Saturated Fat: 3.3g
- Cholesterol: 110.1mg
- Sodium: 304.8mg
- Carbohydrates: 11.1g
- Fiber: 1.1g
- Sugar: 1.9g
- Protein: 29.7g
Recipe Notes
- Choosing Fillets: Opt for your favorite white fish fillets for this recipe, such as sole, cod, or tilapia.
- Spice it Up: Feel free to add a pinch of your favorite spices or herbs to the mayonnaise mixture for an extra kick of flavor.
- Serving Suggestions: This casserole pairs wonderfully with a side of steamed vegetables or a crisp green salad for a complete and satisfying meal.
This Tasty and Easy Low Fat Seafood Casserole is a fantastic choice for a quick weeknight dinner or a special occasion. Bursting with flavor and low in fat, it’s sure to become a favorite in your recipe collection. Enjoy! πβ¨
