Meals Matter

San Francisco Seafood Casserole

Contributed By: DairyCouncil
Cookbook

Mussels, shrimp, and flounder make this dish a seafood delight!

Ingredients

1 dozen Large mussels or 18 litleneck clams

1/2 pound Medium-sized shrimp

1 pound Cod or flounder fillets or 1 16 oz package frozen cod or flounder fillets

2 tbsp Salad oil

1 Medium sized onion, diced

1 Large garlic clove, minced

1 28 oz Can tomatoes

1 8 oz Bottle clam juice

1 6 oz Can tomato paste

3/4 cup Dry white wine

3/4 tsp Salt

1/2 tsp Basil

1/4 tsp Pepper

Chopped parsley for garnish

Preparation

1. With stiff brush, scrub mussels well with running cold water; remove beards. Shell and devein shrimp; cut fish into 2 inch chunks; set aside.

2. preheat oven to 350F. In 3 qt. saucepan over medium heat, in hot salad oil, cook onion and garlic until tender, stirring occasionally. Stir in tomatoes with their liquid, clam juice, tomato past, wine, salt, basil, and pepper; heat to boiling. Pour tomato mizture into 3 qt casserole; add fish chunks, mussels, and shrimp.

3. Cover casserole and bake 20 to 25 minutes, until fish flakes easily when tested with a fork, mussels open, and shrimp are tender. Sprinkle with parsley

Cook's Notes

Good source of Vitamin A, C, niacin and iron

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Recipe Details

Total Preparation Time: 1 hour
Ingredients: Shellfish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 6
Origin: American
Special Features: Simple (6 ingredients or less)
Nutrition Content: Good Source of Calcium
Meal Type: Entree

Nutrient Information

Calories: 262
Total Fat: 7 g
Saturated Fat: 1 g
Polyunsaturated Fat: 2 g
Carbohydrates: 19 g
Protein: 27 g
Vitamin A: 1657 IU
Vitamin C: 27 mg
Calcium: 110 mg
Sodium: 1717 mg
Iron: 4 mg
Fiber: 3 g