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Seafood 'n' Shells Casserole

 Seafood 'n' Shells Casserole
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
6 ServingsPrep: 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 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

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

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Seafood 'n' Shells Casserole (continued)

Directions (continued)

  • 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.
Wine: Full-Bodied White Wine: Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.