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Seafood ‘n’ Shells Casserole

Poaching the cod before baking prevents it from watering out this comforting casserole. With pasta and vegetables, the satisfying dish will warm you up on chilly nights. –Light & Tasty Test Kitchen
  • Total Time
    Prep: 25 min. Bake: 25 min.
  • Makes
    6 servings

Ingredients

  • 6 cups water
  • 1 teaspoon lemon-pepper seasoning
  • 1 bay leaf
  • 2 pounds cod fillets, cut into 1-inch pieces
  • 1 cup uncooked small pasta shells
  • 1 medium sweet red pepper, chopped
  • 1 medium green pepper, chopped
  • 1 medium onion, chopped
  • 1 tablespoon butter
  • 3 tablespoons all-purpose flour
  • 2-1/2 cups fat-free evaporated milk
  • 3/4 teaspoon salt
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon pepper
  • 1 cup shredded Mexican cheese blend

Directions

  • In a large skillet, bring the water, lemon pepper and bay leaf to a boil. Reduce heat; carefully add cod. Cover and simmer 5-8 minutes or until fish flakes easily with a fork; drain and set aside. Discard bay leaf.
  • Cook pasta according to package directions.
  • Meanwhile, Preheat oven to 350°. In a large saucepan, saute peppers and onion in butter over medium heat until tender. Stir in flour until blended. Gradually stir in milk. Bring to a boil; cook and stir 2 minutes or until thickened. Stir in salt, thyme and pepper. Remove from heat; stir in cheese until melted.
  • Drain pasta. Stir fish and pasta into sauce. Transfer to a 2-qt. baking dish coated with cooking spray. Cover and bake 25-30 minutes or until heated through.
Nutrition Facts
1 cup: 389 calories, 9g fat (6g saturated fat), 83mg cholesterol, 732mg sodium, 35g carbohydrate (15g sugars, 2g fiber), 39g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1 starch, 1 vegetable, 1 fat-free milk.

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