December 1, 2022

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Italian Seafood Casserole

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Process

Prepare Eggplant*

[Because Mushrooms are a High FODMAP food, consider using Roasted Eggplant in the later process.]*

3/4 Lb Roasted Eggplant*

Prepare Rice

2 Cups Water

1 Cup Brown or White Rice, as preferred

Cook Rice as recommended depending on Rice type.

Prepare Seafood

2/3 Lb Large Shrimp (deveined and cleaned)

1/2 Lb Swordfish Steak (1 inch thick), cubed

Prepare Vegetables

3/4 Lb Mushrooms, cut in half*

[Because Mushrooms are a High FODMAP food, consider using the prepared Eggplant instead.]*

2 Cups Green Bell Peppers (about 1-1/2 Bell Peppers), chopped

1/2 Cup Green Onions, chopped

1/2 Cup Onion, chopped*

[Because Onion is a High FODMAP food, consider using 1/4 Tsp Ground Asafetida here.]*

1/8 Tsp Asafetida*

3 Tbsp Oregano

8 Cloves Garlic, minced*

[Because Garlic is a High FODMAP food, consider using 8 Tbsp Garlic Oil here.]*

Prepare Stock Pot

Coat with cooking spray, if needed.

Add Olive Oil

Place over medium-high heat until hot.

Add

Prepared Vegetables

Sautee about 10 minutes. Bell Peppers and Onion (if used) should be tender.

Add

1 Cup Pasta Sauce

1/2 Cup Chicken Stock

1/2 Cup Marsala Wine

Bring to a boil.

Add

Seafood

If you prepared your seafood ahead of time and refrigerated it, it may be cold. Allow mixture to return to slow boil.

Remove from heat

Add

Prepared Rice

Transfer

Spoon seafood mixture into a 13 x 9 x 2 baking dish coated with cooking spray.

Preheat oven to 350 degrees.

Bake

Uncovered at 350° for 30 minutes.

Stir seafood mixture

Sprinkle with fresh Parmesan Cheese.

Bake uncovered 10 additional minutes or until cheese melts.

* FODMAP Substitutes

Grocery Check

2/3 Lb Large Shrimp

1/2 Lb Swordfish Steak

Pasta Sauce

Chicken Stock

Eggplant

1-1/2 Green Bell Peppers

Green Onions

Parmesan Cheese

Onion (if used)

8 Cloves Garlic (if used)

_______________________

Rice

Marsala Cooking Wine

Oregano

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