The title says it all. And depending on your choice of fillets, can be quite inexpensive. I encourage you to add the optional dry vermouth as it adds greatly to the flavor. Easily doubled and easily spiced up if this is too mild for your tastes.
My Private Note
Units: US | Metric
- 1 lb sole fillet (or similar fish)
- 4 ounces cooked small shrimp
- 3 tablespoons fine dry breadcrumbs
- 1/4 teaspoon pepper
- 2 tablespoons lemon juice
- 4 ounces mushrooms, thinly sliced
- 2 tablespoons fat-free mayonnaise
- 2 tablespoons thinly sliced green onions, including tops
- 1 garlic clove, minced
- 1 1/2 tablespoons butter, softened
- 1/4 cup dry vermouth (optional)
- 1Spray a 9x9 baking dish or shallow 4 quart casserole with cooking spray; preheat oven to 350°.
- 2Place half of the fish in an even layer in pan; sprinkle on half the shrimp, bread crumbs, pepper, lemon juice and mushrooms; repeat layers.
- 3Combine mayonnaise, green onion, garlic and butter; dot over top of casserole; drizzle evenly with dry vermouth if using.
- 4Bake, covered, for 30 minutes or until fish flakes when tested.
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Nutritional Facts for Tasty and Easy Low Fat Seafood Casserole
Serving Size: 1 (214 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 229.8
- Calories from Fat 63
- Total Fat 7.0 g
- Saturated Fat 3.3 g
- Cholesterol 110.1 mg
- Sodium 304.7 mg
- Total Carbohydrate 11.0 g
- Dietary Fiber 1.0 g
- Sugars 1.9 g
- Protein 29.6 g