New England seafood casserole

New England seafood casserole

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  • 0:15 Prep
  • 0:25 Cook
  • 8 Servings
  • Capable cooks

Atlantic coastal states celebrate their ocean location with delicious seafood dishes such as this one, flavoured with aromatic herbs.

Featured in
Slow cooker recipes, Winter recipes


  • 2 tablespoons olive oil
  • 2 brown onions, halved, thinly sliced
  • 2 x 405g cans Diced Tomatoes with Basil & Garlic
  • 500ml (2 cups) Massel chicken style liquid stock
  • 5 fresh thyme sprigs
  • 2 fresh or dried bay leaves
  • 1/4 teaspoon dried chilli flakes
  • 300g firm white fish fillets (such as ling), cut into 4cm pieces
  • 300g frozen green prawns, thawed
  • 500g frozen raw marinara mix, thawed
  • Chilli Cheese Mash (see related recipe), to serve


  • Step 1
    Heat the oil in a saucepan over medium heat. Add the onion and cook, stirring, for 5 minutes or until soft. Add the tomato, stock, thyme, bay leaves and chilli. Cover and bring to the boil.
  • Step 2
    Uncover and reduce heat to medium. Simmer for 10 minutes or until the tomato mixture thickens slightly.
  • Step 3
    Add the fish and prawns to the tomato mixture. Simmer for 4 minutes or until almost cooked through.
  • Step 4
    Add the marinara mix. Simmer for 2-3 minutes or until the seafood is just cooked through. Season with salt and pepper. Serve immediately with the Chilli Cheese Mash (see related recipe).

  • High protein
  • Low carb
  • Low fat
  • Low kilojoule


  • 740 kj


  • 6g

    Fat Total

  • 1g

    Saturated Fat

  • 2g


  • 25g


  • 6g

    Carbs (total)

All nutrition values are per serve


Time plan tip: Prepare this recipe to the end of step 2 up to 1 day ahead. Set aside to cool slightly. Store in an airtight container in the fridge. Continue from step 3, 15 minutes before serving.

  • Author: Michelle Noerianto
  • Image credit: Steve Brown
  • Publication: Australian Good Taste



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