Alfredo Seafood Casserole

Health score
16%
Alfredo Seafood Casserole
80 min.
6
413kcal

Suggestions


Indulge in the rich and creamy flavors of our Alfredo Seafood Casserole, a delightful dish that brings the taste of the ocean right to your dining table. Perfect for any occasion, this casserole combines tender mafalda pasta with succulent shrimp and sweet crabmeat, all enveloped in a luscious Alfredo sauce. The addition of vibrant broccoli not only adds a pop of color but also a nutritious touch, making this dish a well-rounded meal.

Whether you're looking for a satisfying main course for a family gathering or a hearty side dish to complement your favorite protein, this casserole is sure to impress. With a golden, crispy topping of Italian-style breadcrumbs and Parmesan cheese, each bite offers a delightful contrast of textures. Plus, it's easy to prepare, allowing you to spend less time in the kitchen and more time enjoying the company of your loved ones.

Ready in just 80 minutes, this dish serves six and is perfect for lunch or dinner. With a caloric count of 413 kcal per serving, you can indulge without the guilt. So gather your ingredients, preheat your oven, and get ready to savor a comforting meal that will leave everyone asking for seconds!

Ingredients

  • oz soup noodles uncooked (mini-lasagna noodle)
  • cups cauliflower florets 
  • lb alfredo sauce 
  • 0.5 cup milk 
  • 0.1 teaspoon pepper 
  • 0.5 lb shrimp frozen thawed deveined cooked peeled
  • oz crab meat refrigerated drained
  • 0.3 cup parsley fresh chopped
  • 0.3 cup parmesan shredded
  • tablespoon butter melted
  • 0.3 cup breadcrumbs italian

Equipment

  • bowl
  • oven
  • baking pan
  • aluminum foil
  • glass baking pan

Directions

  1. Heat oven to 350°F. Spray 11x7-inch (2-quart) glass baking dish with cooking spray. Cook pasta as directed on package, adding broccoli for the last 2 minutes of cooking.
  2. Drain pasta and broccoli.
  3. In large bowl, mix Alfredo sauce, milk and pepper. Stir in shrimp, crabmeat, parsley and 2 tablespoons of the cheese.
  4. Add pasta and broccoli; toss gently to mix well. Spoon into baking dish. Cover baking dish with foil.
  5. Bake 35 to 40 minutes or until hot in center.
  6. Meanwhile, in small bowl, mix remaining 2 tablespoons cheese, the butter and bread crumbs.
  7. Sprinkle over casserole.
  8. Bake 10 to 15 minutes longer or until top is light golden brown.

Nutrition Facts

Calories413kcal
Protein25.03%
Fat38.53%
Carbs36.44%

Properties

Glycemic Index
33.83
Glycemic Load
12.09
Inflammation Score
-5
Nutrition Score
18.329565198525%

Flavonoids

Apigenin
5.4mg
Luteolin
0.06mg
Kaempferol
0.16mg
Myricetin
0.37mg
Quercetin
0.19mg

Nutrients percent of daily need

Calories:412.62kcal
20.63%
Fat:17.35g
26.69%
Saturated Fat:7.93g
49.56%
Carbohydrates:36.9g
12.3%
Net Carbohydrates:34.73g
12.63%
Sugar:4.17g
4.63%
Cholesterol:131.6mg
43.87%
Sodium:1012.18mg
44.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.36g
50.71%
Vitamin B12:3.58µg
59.66%
Selenium:40.31µg
57.59%
Vitamin K:46.7µg
44.48%
Copper:0.64mg
31.79%
Phosphorus:308.71mg
30.87%
Vitamin C:22.04mg
26.72%
Zinc:3.67mg
24.46%
Manganese:0.48mg
23.82%
Magnesium:64.38mg
16.1%
Calcium:143.76mg
14.38%
Folate:51.37µg
12.84%
Potassium:419.4mg
11.98%
Vitamin B6:0.2mg
9.8%
Fiber:2.17g
8.69%
Vitamin B1:0.13mg
8.39%
Iron:1.46mg
8.12%
Vitamin B3:1.59mg
7.96%
Vitamin A:368.84IU
7.38%
Vitamin B2:0.12mg
7.2%
Vitamin B5:0.65mg
6.5%
Vitamin D:0.24µg
1.63%
Vitamin E:0.18mg
1.22%