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

Seafood 'n' Shells Casserole Recipe

Read Reviews (4)
3.75 4
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 King Arthur Unbleached 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 for 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. 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.
  3. 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.
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.

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

Reviews for Seafood 'n' Shells Casserole(4)

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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