My husband LOVES a good seafood chowder, but it’s been hard to find a Weight Watchers Seafood Chowder Recipe that I really like. And then I came across a seafood chowder casserole recipe on Food.com that sounded ideal! I worked on it for a while, and revamped the dish to make it a lot more Weight Watchers friendly. The final result ended in 1 serving being just 6 Points per serving. Not bad considering I didn’t sacrifice any of the cheese, people!! This delicious and easy recipe was a hit…my whole family ended up loving it, and I felt good knowing they were eating something healthy and low calorie (but they had NO idea). This healthy casserole recipe was so good, I think I may make it again this weekend :).
Seafood Chowder Casserole Recipe
A delicious and easy low calorie seafood casserole recipe that is sure to be a knockout meal! Full of veggies and fresh seafood, this low calorie casserole packs in all the flavors of seafood chowder recipes, but with a lot less fat and calories, making it a great dinner idea for any weight watcher.
- 12 ounces diced cod fish
- 1 pound raw shrimp (21-25 count), peeled, deveined and chopped
- 8 oz canned crabmeat, drained
- 1 large head cauliflower, roughly chopped
- 2 cups sliced leeks, rinsed
- 1 cup sliced celery
- 1/2 cup corn (frozen or canned, thawed/drained)
- 1/2 cup carrots, diced
- 2 cups seafood stock or clam juice
- 2 cups shredded Gruyère cheese
- 1/4 cup whole wheat flour
- 1 cup fat free milk
- 1 tsp olive oil
- 1 tbsp Old Bay seasoning
- 1/2 tsp freshly ground pepper
- 1 tbsp Dijon mustard
- 2 tbsp chopped fresh dill
- 1/2 cup whole-wheat breadcrumbs
- Preheat oven to 400°F and coat a 9-by-13-inch (or similar 3-quart) baking dish with non-fat cooking spray.
- Heat 1 tsp 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 cauliflower, stock (or clam juice), corn, carrots , ½ tbsp Old Bay and pepper. Cover and bring to a simmer over high heat. Reduce heat to medium-low and simmer, covered, until the cauliflower is just tender, 5-8 minutes.
- Whisk milk, flour and mustard in a measuring cup. Stir into the cauliflower 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.
- Transfer the seafood mixture to the prepared baking dish. Mix breadcrumbs with the remaining Old Bay.
- Stir in the remaining 1/2 cup Gruyère and the remaining dill. Sprinkle the breadcrumb mixture over the casserole.
- Bake the casserole until it is bubbling and golden brown, 20 to 30 minutes. Let stand 10 minutes before serving.
Preparation time: 45 minute(s)
Cooking time: 30 minute(s)
Diet type: Pescatarian
Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein
Number of servings (yield): 8
Meal type: dinner
Culinary tradition: USA (Traditional)
Entire recipe makes 8 servings
Serving size 1 1/8 of casserole
Each serving = 6 Points
PER SERVING: 227 calories; 5g fat; 19 g carbohydrates; 36 g protein; 5 g fiber