Creamy Seafood and Dill Casserole Over Rice
- 1 cup chopped onion
- topping
- 1 1/2 cups jasmine rice make rice in stock while chopping vegetables
- 1 1/2 cups chicken or seafood stock
- body of recipe
- 1 cup fish or chicken stock
- 1 cup evaporated milk light or 5% for heart smart
- 1 tsp dijon mustard
- 3 tbsp cornstarch
- 2 tsp vegetable oil
- 2 tsp crushed garlic
- 1 cup chopped red bell pepper
- 12 oz shelled shrimp
- 12 oz scallops
- 2 tbsp parmesan cheese
- 1/3 tbsp chopped green onions
- 1/3 tbsp chopped dill + salt and pepper
- 3 tbsp seasoned bread crumbs
- 1 tbsp chopped dill
- 2 tsp parmesan cheese
- 1 tsp olive oil
- Carbohydrate 24.9373121503435 g
- Cholesterol 154.692584534469 mg
- Fat 9.80766108550411 g
- Fiber 1.01438439276748 g
- Protein 30.6638766019494 g
- Saturated Fat 4.49616380578097 g
- Serving Size 1 1 Serving (427g)
- Sodium 613.821054373508 mg
- Sugar 23.9229277575761 g
- Trans Fat 0.829505333235793 g
- Calories 316 calories
Step-by-step
- Bring rice and stock to a boil. Cover and let simmer for 10 minutes. Remove from heat and keep covered for 10 extra minutes. Fluff with fork. Set aside.
- In bowl combine stock, milk, cornstarch and Dijon mustard. Mix until smooth. Set aside.
- In large non-stick skillet, sprayed with vegetable spray, add oil and sauté garlic and onion for 3 minutes. Add bell pepper and sauté for 2 minutes. Add seafood and on a high heat sauté just until almost cooked, approximate 3 minutes. Add the stock, milk, cornstarch and Dijon mustard mix ... followed by the green onions, dill, cheese and salt and pepper.
- Spoon rice into a casserole dish, pour seafood over top. Combine topping ingredients and sprinkle over top. Broil for 1 minute or until golden brown
Cooking shrimp and scallops on high heat for three minutes prevents moisture loss while building immediate fond in a non-stick skillet. Evaporated milk provides the body of heavy cream without excess fat, reducing cost while maintaining emulsion stability under heat. Cornstarch acts as the thickening agent, forming a network of starch molecules that trap liquid when heated with stock and Dijon mustard.
Fresh seafood releases varying amounts of water during cooking. Whisking cornstarch directly into cold stock and milk before adding it to the skillet prevents clumping. The mustard adds emulsifying compounds that help bind dairy fats and cooking liquids into a cohesive sauce.
Broiling the assembled casserole for one minute under direct radiant heat caramelizes the seasoned bread crumbs and parmesan cheese without overcooking the shrimp or scallops beneath. Watching this final stage closely prevents the dairy and bread crumbs from burning.
Leftovers stored in an airtight container for up to two days retain adequate moisture if reheated gently over low heat. Rice absorbs excess liquid during storage, so adding a tablespoon of stock before warming restores the original sauce consistency.
