Nova Scotia Lobster Bake

20 12 2010

… or any seafood really. This is a great for any fish you wish, and it is a rib sticker. We had some of this tonight for dinner, and Ken asked for seconds. Denied, because I wanted to have some for lunch tomorrow.

It was a weekend of making things as I predict that given it is the week before xmas and we arent really ready for xmas, we are going to need some go-to things in the fridge, especially ones that really only need to be reheated. The original recipe for this is 2 cups of shredded bread and a tonne of breadcrumbs on the top… which doesnt really fly with my new digestive track.

New Brunswick Lobster Bake

3 cups of any fish you wish, cooked (you can go easy and grab some crab-pollock from the grocery store (already cooked), or a can of crab meat or pre-cooked shrimp: tonight we used some white fish, scallops and 1 cup of crab meat)
3 slices of bacon, pre-cooked and crumbled
2 cups of sliced fresh mushrooms
2 cups of pre-cooked and finely chopped cauliflower
3 tbsp butter-marg
3 tbsp flour (i use coconut flour-less carb)
1 1/2 cups of 1% milk (or any milk you have in the house)
1/2 cup of cream (i use half and half OR fat free if i have it)
1/2 cup of parm reggiano
1/4 cup of panko
1 tsp of Old Bay Seasoning
some salt, garlic, dried mustard (whatever you want)

Preheat oven to 350, and spray a 9 x 13 inch pan with PAM to prevent sticking. Into the pan throw in the bacon, ‘riced’ cauliflower, chunks of fish, & sliced mushrooms.
In a sauce pan on the stove, melt butter, and add flour to make a roux. Cook roux for 3 minutes and add milk and cream. Heat mixture, stirring constantly just before it boils and it will start to thicken. Add some Old Bay spice, as well as some dried mustard for flavouring. Take off heat and add parm cheese into mixture and stir. Pour over contents in casserole and top with a 1/4 cup of panko.
Bake for 30 minutes.. it will be bubbly and delicious.

This image doesnt do this casserole justice.. it is fantastic, and Ken asks for it ALL the time. He is an east coaster after all, so this is comfort food for him. East coasters like white and bread at every meal.. so the fact that I am not using white bread nor is there a potato in sight is shocking.
Nuts on this arent bad… good protein, and the fat will differ depending on whether you luck into finding fat free cream.
Serving is 1 cup (yes, it is a healthy sized for us WLSers)
Calories are 243, 10g of fat, 11g of carbs, 25.5g of protein…. so 42% of this is protein.. not too shabby.




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