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Stuffed Shells With Smoked Whitefish In A Lemon Béchamel Sauce

 
One serving costs about $2.81 One serving costs about $2.81

$2.81 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

8 pescetarian,pescatarian lunch,main course,main dish,dinner
spoonacular Score:52%

Spoonacular Score: 52%

 

Stuffed Shells With Smoked Whitefish In A Lemon Béchamel Sauce might be just the main course you are searching for. This recipe makes 8 servings with 675 calories, 32g of protein, and 40g of fat each. For $2.95 per serving, this recipe covers 21% of your daily requirements of vitamins and minerals. 1 person were impressed by this recipe. If you have jumbo shell noodles, ground pepper, egg yolk, and a few other ingredients on hand, you can make it. To use up the half and half you could follow this main course with the Coconut Cream Pie Made With Half & Half as a dessert. It is a good option if you're following a pescatarian diet. All things considered, we decided this recipe deserves a spoonacular score of 52%. This score is solid. Try Smoked Whitefish Gefilte Fish with Lemon-Horseradish Sauce, Lemon-Basil Ricotta Stuffed Shells in a Champagne Cream Sauce, and Tuscan Vegetarian Lasagna with Zucchini, Smoked Mozzarellan and Béchamel Sauce for similar recipes.

Ingredients

Servings:
3 Tbsps
3 Tbsps all purpose flour
all purpose flour
1 stick
1 stick butter
butter
1
1  egg yolk
egg yolk
0.5 cup
0.5 cup fresh basil leaves
fresh basil leaves
6 cloves
6 cloves garlic
garlic
0.25 tsps
0.25 tsps white ground pepper
white ground pepper
6 cups
6 cups half and half
half and half
1 box
1 box canned noodles
canned noodles
1 Tbsp
1 Tbsp lemon zest
lemon zest
2 tsps
2 tsps lemon zest
lemon zest
1 pinch
1 pinch nutmeg
nutmeg
0.75 cup
0.75 cup parmesan
parmesan
0.25 tsps
0.25 tsps salt
salt
0.5 tsps
0.5 tsps salt
salt
1 cup
1 cup shredded mozzarella
shredded mozzarella
1 cup
1 cup whole skim milk ricotta cheese
whole skim milk ricotta cheese
0.25 tsps
0.25 tsps white pepper
white pepper
1 pound
1 pound whitefish
whitefish
3 Tbsps all purpose flour
3 Tbsps
all purpose flour
1 stick butter
1 stick
butter
1  egg yolk
1
egg yolk
0.5 cup fresh basil leaves
0.5 cup
fresh basil leaves
6 cloves garlic
6 cloves
garlic
0.25 tsps white ground pepper
0.25 tsps
white ground pepper
6 cups half and half
6 cups
half and half
1 box canned noodles
1 box
canned noodles
1 Tbsp lemon zest
1 Tbsp
lemon zest
2 tsps lemon zest
2 tsps
lemon zest
1 pinch nutmeg
1 pinch
nutmeg
0.75 cup parmesan
0.75 cup
parmesan
0.25 tsps salt
0.25 tsps
salt
0.5 tsps salt
0.5 tsps
salt
1 cup shredded mozzarella
1 cup
shredded mozzarella
1 cup whole skim milk ricotta cheese
1 cup
whole skim milk ricotta cheese
0.25 tsps white pepper
0.25 tsps
white pepper
1 pound whitefish
1 pound
whitefish

Equipment

baking sheet
baking sheet
whisk
whisk
baking pan
baking pan
sauce pan
sauce pan
oven
oven
bowl
bowl
pot
pot
baking sheet
baking sheet
whisk
whisk
baking pan
baking pan
sauce pan
sauce pan
oven
oven
bowl
bowl
pot
pot


Instructions

  1. Bring large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, 10 minutes for me was PERFECT. Drain pasta and place each shell on slightly oiled cookie sheet/platter, do not lay on top of eachother, you do not want them to stick.
  2. In large bowl mix together your ricotta cheese, 3/4 cup of parmesan, egg yolk, basil, seafood, lemon zest, salt and pepper (mix well).
  3. Fill your noodles with about a tblspn of filling eachother. Make sure to mold the mixture slightly so it is nice and compact (you do not want it to cook out of the noodles).
  4. Place each shell into a buttered/oiled baking pan (9X13). If using Shell noodles place them so the open edge is facing up. Layer your Bchamel sauce evenly over the shells, and sprinkle with the remaining Parmesan and 1 cup of shredded Mozzarella. Bake until bubbly and the top is golden brown, about 20 minutes. Serve immediately.
  5. Bchamel SauceIn a medium sauce pan, melt the butter over medium heat.
  6. Add your minced garlic and lemon zest and let saute' for a couple minutes, do not let it burn.
  7. Add the flour and whisk until smooth, about 2 minutes.
  8. Gradually add the warmed half and half (warm the half and half in separate saucepan over low/med heat), whisking constantly until the sauce is thick, smooth, and creamy, about 10 minutes (do not allow the sauce to boil).
  9. Remove from heat, and stir in the salt, pepper, and nutmeg.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.81
Ingredient
3 tablespoons all purpose flour
1 stick butter
1 egg yolk
½ cups fresh basil leaves
6 cloves garlic
¼ teaspoons white ground pepper
6 cups half and half
1 box canned noodles
1 tablespoon lemon zest
2 teaspoons lemon zest
1 pinch nutmeg
¾ cups parmesan
1 cup shredded mozzarella
1 cup whole skim milk ricotta cheese
¼ teaspoons white pepper
1 pound whitefish
Price
$0.03
$0.97
$0.24
$0.47
$0.40
$0.01
$3.94
$0.96
$0.50
$0.33
$0.07
$1.58
$1.72
$1.14
$0.06
$10.07
$22.50

Tips

Health Tips

  • You can easily replace regular noodles with whole wheat noodles to add a little extra fiber, protein, vitamins, and minerals to this dish. Just don't make the mistake of assuming that because the pasta is whole wheat, you can eat as much as you want. The calories and the effect on your blood sugar is not so drastically different!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Don't waste any egg yolks or egg whites left over from separating eggs. Both can be frozen and used later (ice cube trays come in handy here!)

  • If you find that you're always missing lemon zest, purchase lemon extract and substitute a 1/2 teaspoon extract for every tablespoon zest.

  • get more cooking tips

Green Tips

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

  • Since pesticide residue is most likely to be stored in the skin/rind, it might be advisable to buy organic lemons if you're using them for zest.

Disclaimer

Nutritional Information

Quickview
726k Calories
34g Protein
40g Total Fat
56g Carbs
14% Health Score
Limit These
Calories
726k
36%

Fat
40g
62%

  Saturated Fat
24g
152%

Carbohydrates
56g
19%

  Sugar
3g
3%

Cholesterol
172mg
58%

Sodium
698mg
30%

Get Enough Of These
Protein
34g
68%

Selenium
69µg
100%

Phosphorus
509mg
51%

Calcium
454mg
45%

Vitamin B12
1µg
33%

Manganese
0.63mg
32%

Vitamin B2
0.45mg
26%

Vitamin A
1276IU
26%

Magnesium
73mg
18%

Zinc
2mg
18%

Vitamin B3
3mg
18%

Vitamin D
2µg
17%

Potassium
577mg
17%

Vitamin B6
0.3mg
15%

Copper
0.25mg
13%

Vitamin B5
1mg
12%

Vitamin B1
0.18mg
12%

Vitamin K
11µg
11%

Folate
41µg
10%

Iron
1mg
9%

Vitamin E
1mg
9%

Fiber
2g
9%

Vitamin C
4mg
5%

covered percent of daily need

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