Easy, Healthy Baked Seafood Casserole Recipe

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Easy, Healthy Baked Seafood Casserole
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Ingredients:

Directions:

  1. Preheat oven to 350 degrees F.
  2. Thaw and wash scallops.
  3. Put in casserole dish with 1/2 lemon juice and 1/2 spices.
  4. For extra lemon zing: also put in some lemon zest and feel free to put in the used lemon wedges.
  5. Bake for 20 minutes or until cooked.
  6. Meanwhile, thaw and/or wash the shrimp and crabmeat.
  7. Toss in spices.
  8. When scallops are done, put in the rest of the remaining ingredients.
  9. Bake for 10 minutes.
  10. Serve over brown rice or whole wheat pasta, and accompany with veggies (steamed broccoli matches well).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 528.11 Kcal (2211 kJ)
Calories from fat 238.09 Kcal
% Daily Value*
Total Fat 26.45g 41%
Cholesterol 100.53mg 34%
Sodium 1346.33mg 56%
Potassium 229.51mg 5%
Total Carbs 43.2g 14%
Sugars 0.29g 1%
Dietary Fiber 1.05g 4%
Protein 29.57g 59%
Vitamin C 5.1mg 9%
Iron 1.6mg 9%
Calcium 34.3mg 3%
Amount Per 100 g
Calories 223.38 Kcal (935 kJ)
Calories from fat 100.71 Kcal
% Daily Value*
Total Fat 11.19g 41%
Cholesterol 42.52mg 34%
Sodium 569.47mg 56%
Potassium 97.08mg 5%
Total Carbs 18.27g 14%
Sugars 0.12g 1%
Dietary Fiber 0.44g 4%
Protein 12.51g 59%
Vitamin C 2.2mg 9%
Iron 0.7mg 9%
Calcium 14.5mg 3%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.6
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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