Ingredients:
- butter , and
- milk , and
- 2 -3 cups mixed seafood , cut into like sized pieces (i.e. shrimp, scallops , clams , crab meat , a haddock or cod fillet, use what you have on hand)
Directions:
- Cook and mash enough potatoes to make about 4 cups. Add about 2 tablespoons butter, 1/2 cup milk and 1 cup cheddar cheese while potatoes are hot. Set aside.
- Heat oven to 350°F.
- Melt 2 tablespoons butter in a large frying pan.
- Add diced green onions, garlic and mushrooms and saute on med./low heat until onions and mushrooms are cooked through.
- Add the other 2 tablespoons butter to pan and melt.
- When it has melted add the 2 tablespoons flour and stir the flour into the mushrooms and green onions.
- Add the cup of milk and stir until the milk starts to thicken.
- Add the 1/2 cup of wine and keep stirring.
- Add the worcestershire sauce, lemon juice and salt and pepper.
- Add the parsely and stir.
- Pour seafood mix into a deep casserole dish and top with the mashed potatoes around the edges of the dish leaving a space in the centre uncovered.
- Sprinkle potatoes with paprika.
- Bake for 45 minute to a hour until centre is bubbling.
- Remove from oven and serve.
- A nice garden salad with a raspberry vinigrette dressing goes well with this dish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 720.51 Kcal (3017 kJ) | ||
| Calories from fat | 274.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 30.53g | 47% | |
|---|---|---|---|
| Cholesterol | 82.27mg | 27% | |
| Sodium | 1175.26mg | 49% | |
| Potassium | 1077.81mg | 23% | |
| Total Carbs | 84.48g | 28% | |
| Sugars | 18.04g | 72% | |
| Dietary Fiber | 6.53g | 26% | |
| Protein | 22.65g | 45% | |
| Vitamin C | 41.9mg | 70% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 5.7mg | 32% | |
| Calcium | 425.6mg | 43% | |
| Amount Per 100 g | |||
| Calories | 116.44 Kcal (488 kJ) | ||
| Calories from fat | 44.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.93g | 47% | |
|---|---|---|---|
| Cholesterol | 13.29mg | 27% | |
| Sodium | 189.93mg | 49% | |
| Potassium | 174.18mg | 23% | |
| Total Carbs | 13.65g | 28% | |
| Sugars | 2.92g | 72% | |
| Dietary Fiber | 1.05g | 26% | |
| Protein | 3.66g | 45% | |
| Vitamin C | 6.8mg | 70% | |
| Iron | 0.9mg | 32% | |
| Calcium | 68.8mg | 43% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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