Mixed Seafood Casserole Recipe

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Mixed Seafood Casserole Recipe

(Low Fat Casserole Recipe)

Ingredients: 

2 teaspoons olive oil

1 large (200 g) onion, peeled and chopped

2 cloves garlic, peeled and crushed

400 g can tomatoes

cup (60 ml) dry red wine

cup (60 ml) tomato paste

1 tablespoon brown sugar

1 tablespoon balsamic vinegar

cup (125 ml) water

1 kg marinara seafood mix

2 tablespoons coarsely chopped fresh oregano

 

Method:

Heat oil in a large pan.  Cook onion and garlic, stirring until onion is soft and aromatic.  Add undrained crushed tomatoes, wine, paste, sugar, vinegar and water.  Bring to boil and let simmer over low heat, uncovered, about 20 minutes or until sauce thickens.  Add marinara mix to tomato sauce and continue to simmer, uncovered, about 10 minutes or until seafood is cooked through.  Sprinkle with oregano just before serving.

 

Nutrient Value Per Serving:

1319 kj

6.4 g total fat

2.8 kg fiber

 

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