Tasty and Easy Low Fat Seafood Casserole
Dive into the flavor-packed comfort of a *Tasty and Easy Low Fat Seafood Casserole*! This wholesome dish combines tender shrimp, succulent crab meat, and a medley of hearty brown rice and sweet peas, all brought together by a creamy, low-fat milk-based sauce. Topped with melty low-fat cheese and crisp whole-wheat breadcrumbs, this casserole is baked to golden perfection. A hint of garlic, onion, and paprika adds depth, while fresh parsley provides a bright finishing touch. Ready in just 45 minutes, it’s a low-fat, high-protein dinner that’s perfect for busy weeknights or an impressive yet healthy gathering centerpiece. Whether you're looking for a seafood delight or a guilt-free casserole, this easy recipe checks all the boxes!
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Recipe Information
Ingredients
- 500 grams Shrimp (peeled and deveined)
- 200 grams Crab meat
- 1 cup Frozen peas
- 2 cups Brown rice (cooked)
- 1.5 cups Low-fat milk
- 1 cup Low-fat shredded cheese
- 0.5 cup Whole-wheat breadcrumbs
- 2 tablespoons All-purpose flour
- 1 tablespoon Olive oil
- 2 cloves Garlic (minced)
- 1 medium Onion (finely chopped)
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley (chopped)
- 1 as needed Cooking spray
Instructions
Preheat your oven to 375°F (190°C) and lightly spray a 9x13-inch casserole dish with cooking spray.
Heat the olive oil in a large skillet over medium heat. Add the minced garlic and chopped onion and sauté until fragrant and softened, about 3-4 minutes.
Sprinkle the flour over the onions and stir continuously for 1-2 minutes until the flour is lightly golden. Slowly add the low-fat milk while whisking to create a smooth sauce.
Bring the sauce to a simmer, then reduce the heat. Stir in the paprika, salt, and black pepper. Allow the mixture to thicken slightly, about 3-4 minutes.
In a large mixing bowl, combine the cooked brown rice, shrimp, crab meat, peas, and the creamy sauce. Mix well to coat evenly.
Spoon the mixture into the prepared casserole dish, spreading it out evenly.
Sprinkle the low-fat shredded cheese over the top, followed by the whole-wheat breadcrumbs for a crispy topping.
Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbly and the breadcrumbs are golden brown.
Remove the casserole from the oven and let it cool for 5 minutes before garnishing with chopped fresh parsley.
Serve warm and enjoy this delicious, low-fat seafood casserole!
Nutrition Facts
Calories |
551 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.1 g | 15% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 293 mg | 98% | |
| Sodium | 1681 mg | 73% | |
| Total Carbohydrate | 53.0 g | 19% | |
| Dietary Fiber | 6.3 g | 22% | |
| Total Sugars | 9.2 g | ||
| Protein | 58.3 g | 117% | |
| Vitamin D | 6.8 mcg | 34% | |
| Calcium | 502 mg | 39% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 850 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
