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San Francisco Seafood Casserole

 

40

Yield

servings

Prep

20

min

Cook

40

min

Ready

60

min

Trans-fat Free, Good source of fiber
 

Ingredients

1 pound mussels
or 18 clams
½ pound shrimp
medium
1 pound fish fillets
cod or flounder
2 tablespoons vegetable oil
1 medium onions
diced
1 large garlic cloves
minced
*
28 ounces tomatoes
8 ounces clam juice
*
6 ounces tomato paste
¾ cup white wine
*
¾ teaspoon salt
½ teaspoon basil
*
¼ teaspoon black pepper
*

Directions

Scrub mussels, remove beards.

Shell and devein shrimp.

Cut fish into 2-inch chunks.

Cook onion and garlic in salad oil until tender.

Stir in tomatoes with their liquid, clam juice, tomato paste, wine, and seasonings; heat to boiling.

Pour tomato mixture into 3-quart casserole; add fish chunks, mussels and shrimp.

Cover casserole and bake 20 to 25 minutes until fish flakes easily, mussels open and shrimp are tender.

Sprinkle with parsley.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 521g (18.4 oz)
Amount per Serving
Calories 51925% of calories from fat
 % Daily Value *
Total Fat 15g 22%
Saturated Fat 2g 12%
Trans Fat 0g
Cholesterol 251mg 84%
Sodium 1163mg 48%
Total Carbohydrate 9g 9%
Dietary Fiber 4g 17%
Sugars g
Protein 140g
Vitamin A 51% Vitamin C 81%
Calcium 12% Iron 65%
* based on a 2,000 calorie diet How is this calculated?

 

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