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Seafood 'n' Shells Casserole Recipe

Seafood 'n' Shells Casserole Recipe

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. YIELD: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

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.

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 Pairings

Full-Bodied White Wine

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