Ingredients

Mediterranean Shrimp Bake

Sunny and umami flavors are the hallmarks of this seafood-based casserole. The herb mixture made at the top of the recipe is a simple pesto-style sauce that would taste terrific on your favorite grilled fish, too.

Tip: For this dish, make sure to use quartered artichoke hearts that come packed in water without any flavorings; marinated artichoke hearts, which are highly seasoned, are a better choice for pizzas, salads and antipasto platters.

Small But Mighty 

At roughly 209 calories per cup cooked, nutrient-rich shrimp is the starring protein in this bake. Not only is shrimp a rich source of omega-3 fatty acids, but it’s also one of the richest food sources of iodine, a mineral required for proper brain and thyroid health and one that many people are deficient in.

We independently source all of the products that we feature on cleaneatingmag.com. If you buy from the links on our site, we may receive an affiliate commission, which in turn supports our work.

Servings
6
Prep Time
25 min
Duration
55 min

Ingredients

Preparation

1. Preheat oven to 375°F. Mist a 3-quart casserole dish with cooking spray. Set aside.

2. To a food processor, add parsley, basil, lemon zest and garlic. Purée until almost smooth with a few small chunks remaining. Add capers and pulse to combine. Set aside.

3. Cut fennel in half lengthwise. Using a mandoline or sharp chef’s knife, cut one-half of fennel into 1/8-inch-thick slices. Chop remaining half into ½-inch pieces. Set aside.

4. In a large skillet on medium, heat one-half of oil. Add onion and cook, stirring, until softened, about 3 minutes. Add chopped fennel and cook, stirring, for 2 minutes. Add tomatoes, artichoke hearts, salt, pepper and pepper flakes. Cook, stirring, until tomatoes start to soften, 3 to 5 minutes.

5. Stir in shrimp, rice and parsley mixture. In a small bowl, whisk broth with arrowroot; add to skillet. Cook, stirring, for 1 minute. Stir in spinach.

6. Scrape into prepared casserole dish. Lay sliced fennel over top and sprinkle with bread crumbs. Drizzle with remaining one-half of oil. Bake until fennel is browned and crispy on edges and shrimp are pink, firm and opaque, about 30 minutes.

Nutrition Information

  • Serving Size 1/6 of recipe
  • Calories 223
  • Carbohydrate Content 26 g
  • Cholesterol Content 106 mg
  • Fat Content 6 g
  • Fiber Content 4 g
  • Protein Content 18 g
  • Saturated Fat Content 1 g
  • Sodium Content 657 mg
  • Sugar Content 3 g
  • Monounsaturated Fat Content 4 g
  • Polyunsaturated Fat Content 1 g