Seafood Chowder Casserole

Seafood Chowder Casserole

New England seafood chowder inspired the flavors here, but we’ve enhanced them further with Gruyère cheese and a crispy crumb topping. We like the combination of shrimp, cod and crab, but feel free to experiment with other types of seafood—scallops, clams and mahi-mahi would also work well.

From EatingWell: September/October 2010
Yield: 8 servings
Active Time: 1 hour 10 minutes
Total Time: 1 3/4 hours

Ingredients

  1. 1 tablespoon plus 1 teaspoon canola oil, divided
  2. 2 cups sliced leeks, rinsed (about 2 small)
  3. 1 cup sliced celery
  4. 2 large white potatoes (about 1 3/4 pounds), peeled and cut into 3/4-inch pieces
  5. 2 cups seafood stock or clam juice (see Tips)
  6. 2 teaspoons Old Bay seasoning, divided
  7. 1/2 teaspoon freshly ground pepper
  8. 1 cup low-fat milk
  9. 1/4 cup all-purpose flour
  10. 1 tablespoon Dijon mustard
  11. 1 pound raw shrimp (21-25 count), peeled, deveined and chopped (about 2 cups; see Tips)
  12. 12 ounces diced cod (see Tips) or other firm white fish
  13. 8 ounces pasteurized crabmeat, preferably jumbo, drained
  14. 2 cups shredded Gruyère cheese, divided
  15. 2 tablespoons chopped fresh dill or 2 teaspoons dried, divided
  16. 1/2 cup coarse whole-wheat breadcrumbs (see Tips)

Preparation

  1. Preheat oven to 400°F. Coat a 9-by-13-inch (or similar 3-quart) baking dish with cooking spray.
  2. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Add leeks and celery and cook, stirring often, until the leeks are softened, 2 to 3 minutes. Stir in potatoes, stock (or clam juice), 1 teaspoon Old Bay and pepper. Cover and bring to a simmer over high heat. Reduce heat to medium-low and simmer, covered, until the potatoes are just tender, 6 to 8 minutes.
  3. Whisk milk, flour and mustard in a measuring cup. Stir into the potato mixture, increase heat to medium-high and bring to a simmer, stirring constantly. Stir in shrimp and fish and return to a simmer, stirring often; cook until the seafood is just cooked through, about 3 minutes. Remove from the heat and stir in crab, 1 1/2 cups Gruyère and half the dill.
  4. Transfer the seafood mixture to the prepared baking dish. Mix breadcrumbs with the remaining 1 teaspoon each oil and Old Bay. Stir in the remaining 1/2 cup Gruyère and the remaining dill. Sprinkle the breadcrumb mixture over the casserole.
  5. Bake the casserole until it is bubbling and golden brown, 20 to 30 minutes. Let stand 10 minutes before serving.

Tips & Notes

Nutrition

Nutrition Per Serving: 377 calories; 12 g fat (6 g sat, 4 g mono); 162 mg cholesterol; 31 g carbohydrates; 35 g protein; 3 g fiber; 571 mg sodium; 683 mg potassium.

Nutrition Bonus: Calcium (39% daily value), Iron (22% dv), Potassium & Vitamin C (20% dv), Vitamin A (17% dv), Magnesium & Zinc (16% dv).

2 Carbohydrate Serving

Exchanges: 2 starch, 4 lean meat, 1/2 fat