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

Seafood 'n' Shells Casserole Recipe

Publisher Photo
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
TOTAL TIME: Prep: 25 min. Bake: 25 min.
MAKES:6 servings
TOTAL TIME: Prep: 25 min. Bake: 25 min.
MAKES: 6 servings

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

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.

Directions

  1. In a large skillet, bring the water, lemon-pepper and bay leaf to a boil. Reduce heat; carefully add cod. Cover and simmer 5-8 minutes or until fish flakes easily with a fork; drain and set aside. Discard bay leaf.
  2. Cook pasta according to package directions.
  3. Meanwhile, Preheat oven to 350°. 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 2 minutes or until thickened. Stir in salt, thyme and pepper. Remove from heat; stir in cheese until melted.
  4. Drain pasta. Stir fish and pasta into sauce. Transfer to a 2-qt. baking dish coated with cooking spray. Cover and bake 25-30 minutes or until heated through. Yield: 6 servings.
Originally published as Seafood 'n' Shells Casserole in Light & Tasty October/November 2006, p17

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.

Full-Bodied White Wine

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

Reviews for Seafood 'n' Shells Casserole

AVERAGE RATING
   (4)
RATING DISTRIBUTION
5 Star
 (1)
4 Star
 (1)
3 Star
 (2)
2 Star
 (0)
1 Star
 (0)
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MY REVIEW
Reviewed Jan. 21, 2013

"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! :)"

MY REVIEW
Reviewed Apr. 24, 2012

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

MY REVIEW
Reviewed Jul. 20, 2011

"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."

MY REVIEW
Reviewed Feb. 7, 2010

"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."

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