Ingredients for Tasty And Easy Low Fat Seafood Casserole
- 1 pound Sole Fillet
- 8 ounces Small Shrimp
- 1 cup Fine Dry Breadcrumbs
- 1/2 teaspoon Black Pepper
- 2 tablespoons Lemon Juice
- 1 cup sliced Mushrooms
- 1/2 cup Fat Free Mayonnaise
- 2 tablespoons chopped Green Onions
- 1 clove minced Garlic
- 2 tablespoons melted Butter
- 2 tablespoons Dry Vermouth
- Cooking Spray
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How to Make Tasty And Easy Low Fat Seafood Casserole
- Preheat oven to 350°F (175°C).
- Spray a 9x9 inch baking dish or a shallow 4-quart casserole dish with cooking spray.
- In the prepared dish, create an even layer using half of the 1 pound of fish fillets.
- Sprinkle half of the 8 ounces of shrimp, 1/2 cup breadcrumbs, 1/4 teaspoon black pepper, 1 tablespoon lemon juice, and 1/2 cup sliced mushrooms evenly over the fish layer.
- Repeat layers with the remaining fish, shrimp, breadcrumbs, pepper, lemon juice, and mushrooms.
- In a small bowl, whisk together 1/2 cup mayonnaise, 2 tablespoons chopped green onion, 1 clove minced garlic, and 2 tablespoons melted butter.
- Dollop the mayonnaise mixture evenly over the casserole.
- Drizzle 2 tablespoons of dry vermouth over the casserole (optional).
- Bake, covered, for 30 minutes, or until the fish flakes easily when tested with a fork. Uncover and bake for an additional 5-10 minutes to lightly brown the top.
- Let stand for 5 minutes before serving.
Nutrition Information (Approximate per serving)
Sodium
12 g
Sugar
7g
Fat
16g
Carbs
3g
