Cajun Shrimp Casserole

Gluten Free
Health score
10%
Cajun Shrimp Casserole
46 min.
6
396kcal

Suggestions


Spice up your mealtime with this delicious and hearty Cajun Shrimp Casserole! Perfect for lunch or dinner, this gluten-free dish is packed with bold flavors and ready in just 46 minutes. Succulent large shrimp are sautéed with a vibrant mix of bell peppers, onions, and garlic, then combined with creamy shrimp soup, tangy lemon juice, and a splash of dry white wine for depth. The addition of sliced okra adds a delightful Southern twist, while a sprinkle of Parmesan cheese creates a golden, bubbly finish.

This casserole is not only flavorful but also versatile—whether served as a main course or a satisfying side dish, it’s sure to impress. The Cajun-inspired seasoning, featuring cayenne pepper and soy sauce, delivers just the right amount of heat, balanced by the richness of butter and Parmesan. Plus, with make-ahead options, you can prepare it a day in advance or freeze it for a future meal, making it a convenient choice for busy weeknights or entertaining guests.

With 396 calories per serving, this dish offers a balanced macronutrient profile, ensuring a satisfying meal that doesn’t skimp on taste. Garnish with fresh parsley and lemon wedges for a bright, restaurant-worthy presentation. Whether you're a seafood lover or just craving something new, this Cajun Shrimp Casserole is a must-try!

Ingredients

  • 0.3 cup butter 
  • 0.5 teaspoon ground pepper 
  • cups rice long-grain cooked
  • 10.8 ounce condensed cream of potato soup canned
  • 0.5 cup wine dry white
  •  garlic clove minced
  • 0.5 cup bell pepper green chopped
  • slices flat parsley fresh quartered
  • tablespoon juice of lemon 
  • cups okra fresh sliced
  • 0.3 cup parmesan cheese grated
  • 0.5 cup bell pepper red chopped
  • small onion red chopped
  • 1.5 teaspoons salt 
  • pounds shrimp fresh unpeeled
  • tablespoon soya sauce 
  • 0.5 cup bell pepper yellow chopped

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Peel shrimp; devein, if desired.
  2. Melt 1/4 cup butter in large skillet over medium-high heat.
  3. Add onion and next 3 ingredients; saut 7 minutes or until tender.
  4. Add garlic, and saut 1 minute. Stir in okra, lemon juice, and salt; saut 5 minutes.
  5. Add shrimp, and cook 3 minutes or until shrimp turn pink. Stir in soup and next 4 ingredients until blended.
  6. Pour into a lightly greased 11- x 7-inch baking dish.
  7. Sprinkle evenly with Parmesan cheese.
  8. Bake at 350 for 15 to 20 minutes or until casserole is bubbly and cheese is lightly browned.
  9. Garnish, if desired.
  10. *1 (10-ounce) package frozen onions and peppers may be substituted for fresh onion and bell peppers.
  11. **1 (10 3/4-ounce) can cream of mushroom soup may be substituted for cream of shrimp soup.
  12. Note: Unbaked casserole may be made one day in advance. Cover and refrigerate.
  13. Let stand at room temperature 30 minutes before baking as directed. To freeze unbaked casserole, prepare as directed, omitting Parmesan cheese. Cover tightly, and freeze.
  14. Let stand at room temperature 30 minutes before baking.
  15. Bake, covered, at 350 for 50 minutes. Uncover; sprinkle evenly with Parmesan cheese, and bake 10 more minutes or until cheese is lightly browned.

Nutrition Facts

Calories396kcal
Protein37.61%
Fat25.69%
Carbs36.7%

Properties

Glycemic Index
64
Glycemic Load
25.24
Inflammation Score
-8
Nutrition Score
18.521304302241%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Eriodictyol
0.12mg
Hesperetin
0.44mg
Naringenin
0.11mg
Apigenin
0.36mg
Luteolin
0.79mg
Isorhamnetin
0.92mg
Kaempferol
0.14mg
Myricetin
0.09mg
Quercetin
11.2mg

Nutrients percent of daily need

Calories:396.26kcal
19.81%
Fat:11g
16.92%
Saturated Fat:6.26g
39.11%
Carbohydrates:35.35g
11.78%
Net Carbohydrates:32.75g
11.91%
Sugar:3.34g
3.71%
Cholesterol:269.93mg
89.98%
Sodium:1376.39mg
59.84%
Alcohol:2.06g
100%
Alcohol %:0.63%
100%
Protein:36.22g
72.45%
Vitamin C:59.62mg
72.27%
Manganese:0.99mg
49.29%
Phosphorus:450.7mg
45.07%
Copper:0.83mg
41.43%
Magnesium:93.81mg
23.45%
Vitamin A:1089.24IU
21.78%
Zinc:3.22mg
21.45%
Potassium:728.35mg
20.81%
Calcium:193.93mg
19.39%
Vitamin B6:0.32mg
15.85%
Vitamin K:16.31µg
15.53%
Selenium:9.16µg
13.09%
Fiber:2.61g
10.42%
Folate:39.31µg
9.83%
Iron:1.75mg
9.7%
Vitamin B5:0.9mg
9%
Vitamin B1:0.13mg
8.8%
Vitamin B3:1.36mg
6.8%
Vitamin B2:0.1mg
5.68%
Vitamin E:0.7mg
4.67%
Vitamin B12:0.09µg
1.54%
Source:My Recipes