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!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly spray a 9x13-inch casserole dish with cooking spray.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

In a large mixing bowl, combine the cooked brown rice, shrimp, crab meat, peas, and the creamy sauce. Mix well to coat evenly.

Step 6

Spoon the mixture into the prepared casserole dish, spreading it out evenly.

Step 7

Sprinkle the low-fat shredded cheese over the top, followed by the whole-wheat breadcrumbs for a crispy topping.

Step 8

Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbly and the breadcrumbs are golden brown.

Step 9

Remove the casserole from the oven and let it cool for 5 minutes before garnishing with chopped fresh parsley.

Step 10

Serve warm and enjoy this delicious, low-fat seafood casserole!

Nutrition Facts

Serving size	(1941.3g)

Amount per serving	% Daily Value*
Calories	2259.6

Total Fat 47.4g	0%
Saturated Fat 16.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 1151.2mg	0%
Sodium 6455.0mg	0%
Total Carbohydrate 209.8g	0%
Dietary Fiber 24.1g	0%
Total Sugars 37.7g
Protein 232.8g	0%

Vitamin D 1045.3IU	0%
Calcium 1811.2mg	0%
Iron 13.3mg	0%
Potassium 3144.7mg	0%

*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.

Source of Calories

Fat: 19.4%

Protein: 42.4%

Carbs: 38.2%