Seafood is naturally low in fat and high in taste. Unfortunately, many seafood recipes contain all sorts of added fat in the form of butter and cream. This is unnecessary. It’s easy to prepare delicious shrimp and scallop dishes that are light, healthy and delicious.
These two easy-to-throw-together seafood casserole recipes taste best with fresh shrimp and fresh scallops.
Penne Pasta with Shrimp and Scallops Recipe
This large casserole will serve 10-12 and can easily be cut in half. Serve this low fat dish with a leafy green salad dressed in a lemon vinaigrette for an elegant, tasty meal.
Ingredients:
- 1 ½ cup fat free chicken broth
- 1 small sweet onion (Vidalia is best), finely chopped
- 4 cloves garlic, finely chopped
- 1 pound small sea scallops
- 1 pound medium – large shrimp, shelled
- 4 large tomatoes, chopped and drained
- 1 cup low fat cottage cheese
- 1 cup low fat sour cream
- 1 cup fresh basil, chopped
- 4 tablespoons white wine or cooking sherry
- 1 teaspoon salt
- ½ teaspoon pepper
- 16 ounces of penne pasta, cooked and drained
- 1 cup fresh grated mozzarella cheese
- 4 tablespoons freshly grated Parmesan cheese
Directions:
- Preheat the oven to 350 degrees.
- In a large saucepan over medium heat, mix together the brother, onion, bell pepper and garlic, cooking about 3 minutes until the vegetables begin to soften.
- Add the shrimp and scallops and cook for 2 minutes, stirring often, until the seafood is almost fully cooked.
- Remove the shrimp and scallops to a large bowl and mix in the tomato.
- Use a food processor to blend together the cottage cheese, sour cream, basil, wine, salt and pepper.
- Mix everything except the Parmesan cheese together and put in a 4 quart casserole dish. Sprinkle the Parmesan cheese on top of the casserole.
- Bake uncovered for 30 minutes and serve immediately.
Mexican Corn, Rice and Shrimp Casserole
Fresh corn makes this quick casserole a show stopper. Serve with slices of avocado and a splash of salsa for a comforting, filling low calorie meal.
Ingredients:
- 1 large sweet onion, chopped
- 1 small red bell pepper chopped
- ¼ cup fat free vegetable stock
- 1 and ½ cups cooked white rice
- 1 and ½ cups cooked corn, sliced from the cob
- 1 4-ounce can green chilies, drained
- ½ cup low fat sour cream
- ¼ teaspoon salt
- ½ teaspoon chili powder
- ½ teaspoon cumin
- Pepper, to taste
- 1 cup grated mozzarella
- ½ pound small shrimp, peeled and cooked
Directions:
- Preheat the oven to 350 degrees.
- In a large saucepan over medium heat, cook the onion and pepper in the stock for about 5 minutes.
- Stir in the remaining ingredients except for ½ of the mozzarella.
- Spray a 2 and ½ quart casserole and transfer everything from the saucepan into it.
- Sprinkle with the remaining mozzarella and bake uncovered for 35 minutes.
Easy Elegant Chicken Breast Casserole Recipes, Vegetarian Food Recipes - Low Fat, High Taste and Quick Easy Seafood Casserole Recipes for Meals.
Janice Fahy - Janice Fahy is a freelance writer who is comfortable researching and writing on just about any topic under the sun.
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