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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Parmesan Seafood Bake
 
Source: dLife

White fish and shrimp baked in a white sauce, topped with Parmesan cheese.

Rating:
Prep Time: 5 minutes
Cook Time: 10 minutes
Difficulty: EASY

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 480.1
Total Carbs 4 g
Dietary Fiber 0.1 g
Sugars 2 g
Total Fat 13.7 g
Saturated Fat 6.4 g
Unsaturated Fat 7.3 g
Potassium 1,479.2 mg
Protein 80.8 g
Sodium 465.3 mg
Dietary Exchanges
1 1/4 Fat, 1/4 Meat, 11 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 cooking spray
3 tbsp salted butter
2 tbsp white all purpose flour
0.5 tsp salt , to taste (optional)
1 cup whole milk
2 lb red snapper
0.5 lb cooked shrimp , peeled and deveined
0.25 cup grated Parmesan cheese


Directions
1 Preheat oven to 325°F.
2 In small saucepan, melt butter over medium low heat.
3 Add flour and salt, and whisk to make paste. Cook for 1 minute.
4 Gradually add milk, whisking constantly, cook until sauce is thick enough to coat the back of a spoon.
5 Coat baking dish with cooking spray.
6 Place fish in prepared baking dish, cover with shrimp.
7 Pour white sauce over shrimp.
8 Sprinkle with grated cheese.
9 Bake, uncovered, for 20 to 25 minutes.
Additional Information
Grouper, snapper, and catfish also work well for this recipe.


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