SEAFOOD 'N' SHELLS CASSEROLE

Seafood 'n' Shells Casserole image

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

Provided by Taste of Home

Categories Dinner

Time 50m

Yield 6 servings.

Number Of Ingredients 15

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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

Steps:

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 : Calories 389 calories, Fat 9g fat (6g saturated fat), Cholesterol 83mg cholesterol, Sodium 732mg sodium, Carbohydrate 35g carbohydrate (15g sugars, Fiber 2g fiber), Protein 39g protein. Diabetic Exchanges