Tasty and Easy Low Fat Seafood Casserole
- Ready In:
- 45mins
- Ingredients:
- 11
- Serves:
-
4
ingredients
- 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)
directions
- Spray a 9x9 baking dish or shallow 4 quart casserole with cooking spray; preheat oven to 350°.
- Place half of the fish in an even layer in pan; sprinkle on half the shrimp, bread crumbs, pepper, lemon juice and mushrooms; repeat layers.
- Combine mayonnaise, green onion, garlic and butter; dot over top of casserole; drizzle evenly with dry vermouth if using.
- Bake, covered, for 30 minutes or until fish flakes when tested.
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Reviews
-
I liked this. I made it mostly as stated, except I used a shrimp and scallop mix, I didn't do the layering (just fish on bottom, shrimp/scallops next, and mushrooms and sauce on top), and the biggest difference that I used dry sherry instead of vermouth. Hubby didn't like the flavour of the alcohol, so I would try it without, as the mushrooms let out enough liquid to make a sauce. I served it with whole wheat rotini.
Tweaks
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I liked this. I made it mostly as stated, except I used a shrimp and scallop mix, I didn't do the layering (just fish on bottom, shrimp/scallops next, and mushrooms and sauce on top), and the biggest difference that I used dry sherry instead of vermouth. Hubby didn't like the flavour of the alcohol, so I would try it without, as the mushrooms let out enough liquid to make a sauce. I served it with whole wheat rotini.
RECIPE SUBMITTED BY
sugarpea
Snohomish, WA
I’m a former interior designer and landscape designer. At the moment I get to enjoy being at home and working only when I want to. I like rollerblading, hiking, backpacking and trips to the ocean. I grew up on a farm in the Midwest and moved to the Northwest when I was thirty, over twenty years ago. I’m afraid they’ll have to bury me here in WA. This is God’s country and I’m never leaving.
I have a smallish collection of cookbooks, preferring to use the library and a copy machine. Among my favorites though, are: Recipes 1-2-3, by Rozanne Gold, a collection of recipes containing no more than 3 ingredients (excepting water, salt and pepper); A Treasury of Great Recipes, by Mary and Vincent Price, recipes collected from friends and chefs of great restaurants around the world; The Mediterranean Diet Cookbook, by Nancy Harmon Jenkins, about a collection of cuisines I’m convinced are the healthiest in the world and The Low-Calorie Gourmet, by Pierre Franey.
Currently my passions are our dogs, the garden, cooking, the natural world and of course, Dh. I can now add Zaar to that list of passions (translate: addiction). We have three dogs, two rescued and one adopted. They are Sugarpea, a Golden Retriever, Chickpea, a Llasa Apso and Sweetpea, a Shih Tzu; small, medium and large. We’re quite a sight out on the trail. One of the things I am most fond of about living here is the ability to vegetable garden year ‘round.