Seafood Casserole for 2 Recipe

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Ingredients:

Serving

1 medium onion, chopped
2 celery ribs, chopped
1 cup mushroom, sliced
2 garlic cloves, crushed
2 tbsp olive oil
1/2 tsp salt
1/4 tsp pepper
1/2 tsp old bay seasoning
2 tbsp flour
1 (370 ml) can nonfat milk
2 tbsp shredded cheddar cheese
1/4 cup parmesan cheese, grated
1 (120 g) can crabmeat
8 cooked shrimp, cut in half
4 large cooked scallops, cut in large chunks
1 tbsp chopped fresh parsley
1 tbsp chopped fresh basil

Directions:

In a large skillet, saute onions,celery,mushroom and garlic in the oil until softened.
Add salt, pepper and old Bay Seasoning.
Whisk in the flour.
Slowly stir milk into the sauteed mixture.
Add cheese.
Add the cooked seafood; stir well.
Add parlsey and basil.
Pour into a casserole dish.
Bake at 375* for 30 minutes.
Can be prepared ahead of time and baked before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	418.66 Kcal (1753 kJ)
Calories from fat	254.81 Kcal
		% Daily Value*
Total Fat	28.31g	44%
Cholesterol	68.53mg	23%
Sodium	1236.79mg	52%
Potassium	506.53mg	11%
Total Carbs	22.67g	8%
Sugars	4.84g	19%
Dietary Fiber	4.02g	16%
Protein	18.74g	37%
Vitamin C	10.8mg	18%
Iron	1.8mg	10%
Calcium	350.3mg	35%

Amount Per 100 g
Calories	167.58 Kcal (702 kJ)
Calories from fat	101.99 Kcal
		% Daily Value*
Total Fat	11.33g	44%
Cholesterol	27.43mg	23%
Sodium	495.05mg	52%
Potassium	202.75mg	11%
Total Carbs	9.07g	8%
Sugars	1.94g	19%
Dietary Fiber	1.61g	16%
Protein	7.5g	37%
Vitamin C	4.3mg	18%
Iron	0.7mg	10%
Calcium	140.2mg	35%

* 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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