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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
  • 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 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 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, 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.
  • 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.
Nutrition Facts
1 cup: 389 calories, 9g fat (6g saturated fat), 83mg cholesterol, 732mg sodium, 35g carbohydrate (15g sugars, 2g fiber), 39g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1 starch, 1 vegetable, 1 fat-free milk.

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Reviews

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Average Rating:
  • chandra_24
    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! :)

  • jraglin84
    Apr 24, 2012

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

  • hraffington
    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.

  • mjlouk
    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.