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Seafood 'n' Shells Casserole Recipe

Seafood 'n' Shells Casserole Recipe photo by Taste of Home

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Poaching the cod before baking prevents it from watering out this comforting casserole. With pasta and vegetables, the satisfying dish will warm you up on chilly nights. –Light & Tasty Test Kitchen

This recipe is:

Healthy

Diabetic Friendly

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Seafood 'n' Shells Casserole Recipe

Prep: 25 min. Bake: 25 min.

Yield: 6 Servings

25 25 50

Ingredients

6 cups water
1 teaspoon lemon-pepper seasoning
1 bay leaf
2 pounds cod fillets, cut into 1-inch pieces
1 cup uncooked small pasta shells
1 medium sweet red pepper, chopped
1 medium green pepper, chopped
1 medium onion, chopped
1 tablespoon butter
3 tablespoons all-purpose flour
2-1/2 cups fat-free evaporated milk
3/4 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon pepper
1 cup (4 ounces) shredded Mexican cheese blend

Directions

In a large skillet, bring the water, lemon-pepper and bay leaf to a boil. Reduce heat; carefully add cod. Cover and simmer for 5-8 minutes or until fish flakes easily with a fork; drain and set aside. Discard bay leaf.
Cook pasta according to package directions. Meanwhile, in a large saucepan, saute peppers and onion in butter over medium heat until tender. Stir in flour until blended. Gradually stir in milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in the salt, thyme and pepper. Remove from the heat; stir in cheese until melted.
Drain pasta. Stir fish and pasta into sauce. Transfer to a 2-qt. baking dish coated with cooking spray. Cover and bake at 350° for 25-30 minutes or until heated through. Yield: 6 servings.

Nutritional Facts 1 cup equals 389 calories, 9 g fat (6 g saturated fat), 83 mg cholesterol, 732 mg sodium, 35 g carbohydrate, 2 g fiber, 39 g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1 starch, 1 vegetable, 1 fat-free milk.

Originally published as Seafood 'n' Shells Casserole in Light & Tasty October/November 2006, p17

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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Seafood 'n' Shells Casserole

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Reviewed on Jan. 21, 2013 by chandra_24

I wasn't a fan of how the fish turned out. The texture was enough for me not wanting to eat the leftovers, however my fiance; quite enjoyed it and asked for me to make it again... table for 1! :)

Reviewed on Apr. 24, 2012 by jraglin84

This recipe is delicious when made, but isn't as good as a leftover.

Reviewed on Jul. 20, 2011 by hraffington

My whole family loved this recipe. I am not a big fan of fish but this meal was easy and delish. I have 3 and 7 year old sons and they asked for seconds. I will be making this again.

Reviewed on Feb. 07, 2010 by mjlouk

I had to leave out the bell peppers b/c my husband hates them and I think that was why this was a little bland. If I can think of a good substitute I would make this again.