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Seafood 'n' Shells Casserole Recipe

Photo by: Taste of Home

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

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6 Servings
Prep: 25 min. Bake: 25 min.

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 each medium green and sweet red 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 or Dutch oven, 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.

Nutrition 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: 3 very lean meat, 1-1/2 fat, 1 starch, 1 vegetable, 1 fat-free milk.

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

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