Low Carb Salmon and Shrimp Zucchini Boats w Cheesy Mushroom Casserole

Name: Low Carb Salmon and Shrimp Zucchini Boats w Cheesy Mushroom Casserole
Prep time: 20 min
Cook time: 92 min
Total time: 112 min
Yield: 2
Cuisine: keto
Ingredients: Brown Mushrooms (Italian Or Crimini Mushrooms), Raw, High In Vitamin D; Olive Oil; Salt; Black Pepper; Italian Seasoning; Unsalted Butter; Garlic; Paleo Baking Flour by Bob's Red Mill; Almond Milk, Plain Or Original, Unsweetened; Gouda Cheese; Gouda Cheese; Parmesan Cheese; Zucchini; Olive Oil; Salt; Black Pepper; Salmon Sockeye Raw; Seasoned Salt; Lemon Pepper Seasoning; Garlic Powder; Olive Oil; Unsalted Butter; Cream Cheese; Cream Heavy Whipping; Shrimp Raw; Seasoning by Old Bay; Parmesan Cheese

368 ratings

Low Carb Salmon and Shrimp Zucchini Boats w Cheesy Mushroom Casserole dish

Prepare Time 20 minutes

Cook Time 92 minutes

This Keto dinner requires some love in the kitchen, but it is so worth this decadent seafood meal! Despite having some longer baking times for both the main course and side dish of this recipe, there are ways to reduce your work in the kitchen. Surprisingly, this recipe also serves as a good meal prepping option, especially for those who feel more satisfied with hot meals. You certainly won’t be missing out on your fat macros in this meal! Nutritious zucchini boats are filling with a thick, creamy salmon filling. Each boat is topped with 3, tail-on jumbo shrimp and a sprinkle of parmesan cheese. Served on the sized is an equally creamy casserole made of seasoned mushrooms and a cheesy sauce filling. This rich meal can be cut with a small side salad or a Keto cocktail from the Carb Manager recipe library. ### Saving Time In The Kitchen Don’t worry, most of the time needed to make this Keto lunch or dinner is baking time in the oven. However, there are ways to prep ahead of time so you’re not breaking a sweat from the hot oven. You can easily make the cheesy mushroom casserole ahead of time or on another day and easily reheat it in your oven during the final step in the instructions. The day before you want to eat this meal, prepare the salmon filling and raw shrimp. Then, you can cut down on your cooking time by simply arrange the zucchini boats and baking when you’re ready to eat. If you find this meal too heavy, you can enjoy half-servings of the zucchini boats by cutting each one in half. As mentioned above, you can cut some of the richness with a small side salad as well. ### What Salmon Should I Choose? There is a variety of salmon to choose from at most grocery stores. For this recipe, a fresh salmon fillet would benefit you very well compared to frozen. Chinook is considered the best money can buy. Typically, Chinook is considered fattier and, therefore, the most flavorful. If you don’t want to splurge, the next best to buy would be Sockeye salmon. This type is recognizable by it’s more red color. Most people will go for Sockeye salmon because it’s still a very fatty and flavorful fish but for a lot less money thank Chinook. The other cheaper and typical type of salmon you’ll find in grocery stores is Atlantic salmon. Pretty much all Atlantic salmon is raised on farms. While this is not a bad thing necessarily, you may want to do some research into the brands of Atlantic salmon you can purchase if you’re concerned about both chemical and economical treatment of fish. Jessica L.

How to make Low Carb Salmon and Shrimp Zucchini Boats w Cheesy Mushroom Casserole

Since the mushroom casserole takes longer in the oven, you’ll want to make this part first. Preheat an oven to 400 degrees. Quarter cremini mushroom caps or chop into small pieces. In a large mixing bowl, mix the mushrooms with olive oil until the mushrooms absorb the oil. Then, toss the mushrooms with salt, pepper, and Italian seasoning. Arrange the seasoned mushrooms in a 7x5 glass baking dish. Pack the mushrooms down gently.
Set the mushrooms aside and make the cheese sauce. Melt the butter in a pot over low heat and cook the garlic in the butter for about 30 seconds. Stir in the flour into the garlic butter. Slowly whisk the mixture until the flour turns golden and the butter thickens.
Whisk in the almond milk and bring the pot to a simmer. Let the sauce simmer until you see it thicken. Reduce the heat back to a low setting and whisk in the first amount of gouda cheese. Whisk over low heat until the sauce reduces to a thick cheese sauce. Pour the thickened cheese sauce over the mushroom casserole. Spread the sauce across the top and let it settle over the mushrooms. Don’t worry if the sauce is too thick to reach the bottom of the casserole dish yet.
Wrap the dish in aluminum foil and bake for 20 minutes. Remove the foil after 20 minutes and sprinkle the final amounts of gouda and parmesan cheese over the top of the casserole. Bake for an additional 30 minutes without any foil. Let the finished casserole set aside for later.
Reduce your oven heat to 350 degrees. For 2 servings, prepare a large zucchini by slicing it in half lengthwise and scooping out the core. You may either discard the zucchini core or save the pieces of zucchini for another recipe. The weight listed in the ingredients is the final weight of your zucchini after scooping out the cores. Rub the inside and outside of each zucchini boat with the second amount of olive oil listed and sprinkle the salt and pepper over them. Arrange the zucchini boats on a sheet tray lined with parchment paper and bake for 20 minutes.
While the zucchini boats are baking, make the salmon filling. Season a large skinless filet with seasoned salt, lemon pepper, and garlic powder. Heat the third amount of olive oil in a cast-iron or non-stick skillet on high heat. Place the seasoned side of the salmon filet down in the hot oil and cook until the seasonings blacken. Flip the salmon and cook on the other side for 2-3 minutes.
Reduce the skillet heat to low. Use a spatula to break the salmon up into chunky pieces. If there are is rare meat in the center, this is okay. Push all the salmon to the outer edge of your skillet and melt the butter in the center. Then, melt the cream cheese in the center of the skillet. Use a spatula to mix and combine the salmon chunks with the butter and cream cheese, breaking the salmon up into small pieces as it continues cooking. Finally, stir in the cream and let the salmon filling thicken and bubble.
When the zucchini has finished cooking in the oven, fill each boat with the creamy salmon filling. Remove the shells of the jumbo shrimp (you may keep the tails on if you desire). Toss the shrimp in a small mixing bowl with the old bay seasoning. Arrange 3 seasoned shrimp on each zucchini boat and gently press the heads into the filling so they stay in place and the tails stand up a little. Sprinkle the final amount of parmesan cheese over the zucchini boats and bake for 10 more minutes. During this baking time, you may also return the mushroom casserole to the oven to reheat for serving if it has cooled down too much.

Ingredients of Low Carb Salmon and Shrimp Zucchini Boats w Cheesy Mushroom Casserole

Ingredient	Quantity
1. Brown Mushrooms (Italian Or Crimini Mushrooms), Raw, High In Vitamin D	8 ounce
2. Olive Oil	1 tablespoon
3. Salt	¼ teaspoon
4. Black Pepper	¼ teaspoon
5. Italian Seasoning	½ teaspoon
6. Unsalted Butter	1-½ tablespoon
7. Garlic	1 teaspoon
8. Paleo Baking Flour by Bob's Red Mill	1 tablespoon
9. Almond Milk, Plain Or Original, Unsweetened	½ cup
10. Gouda Cheese	1 cup, shredded
11. Gouda Cheese	⅛ cup, shredded
12. Parmesan Cheese	1 tablespoon, grated
13. Zucchini	8 ounce
14. Olive Oil	2 teaspoon
15. Salt	⅛ teaspoon
16. Black Pepper	⅛ teaspoon
17. Salmon Sockeye Raw	12 oz
18. Seasoned Salt	⅛ teaspoon
19. Lemon Pepper Seasoning	⅛ teaspoon
20. Garlic Powder	⅛ teaspoon
21. Olive Oil	1 teaspoon
22. Unsalted Butter	2 tablespoon
23. Cream Cheese	1 ounce
24. Cream Heavy Whipping	2 tbsp
25. Shrimp Raw	6 large
26. Seasoning by Old Bay	½ tsp
27. Parmesan Cheese	2 teaspoon, grated

Low Carb Salmon and Shrimp Zucchini Boats w Cheesy Mushroom Casserole nutrients

caloriesKCal: 976.43 caloriesKJ: 4085.381 totalCarbs: 14.544 diabetesCarbsADA: 14.544 netCarbs: 11.258 diabetesCarbs: 11.67 fiber: 2.462 starch: 1.536 sugar: 7.396 addedSugar: 0.016 sugarAlcohols: 0.824 protein: 63.709 fat: 74.464 transFat: 1.455 monousatFat: 27.549 polyunsatFat: 6.711 omega3Fat: 0.546 omega6Fat: 2.591 saturatedFat: 35.134 cholesterol: 281.269 vitaminA: 555.557 vitaminC: 20.919 vitaminD: 56.068 vitaminE: 6.715 vitaminK: 21.321 vitaminB1: 0.542 vitaminB2: 1.188 vitaminB3: 19.189 vitaminB5: 2.313 vitaminB6: 1.487 vitaminB12: 11.612 potassium: 1588.525 magnesium: 116.663 calcium: 741.817 iron: 2.502 zinc: 5.383 copper: 0.833 phosphorus: 1111.372 sodium: 1731.859 selenium: 100.441 folate: 91.103 choline: 55.746 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.507 conjugatedLinoleicAcid: 0.233 phyticAcid: 103.77 xylitol: 0 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0 inositol: 0.065 mannitol: 0.759

Frequently Asked Questions

What's the difference between total carbs and net carbs?

Total carbs include all types of carbohydrates, while net carbs subtract fiber and certain sugar alcohols. Net carbs are often used in keto diets to gauge carb intake.

Are there keto-friendly alternatives to traditional pasta and rice?

Yes, you can use spiralized vegetables like zucchini for 'zoodles' or cauliflower rice as low-carb substitutes for traditional pasta and rice.

What is MCT oil and how is it used in a keto diet?

MCT oil is a type of fat that is easily converted into ketones. It's commonly used in keto coffee or added to meals for an extra source of quick energy.

Can I have beans and legumes on a keto diet?

Most beans and legumes are relatively high in carbs, which can make them challenging to fit within keto carb limits. Consider alternative protein sources.

Can I eat nut flours and nut butters if I have nut allergies?

If you have nut allergies, you can opt for seed flours (e.g., almond flour alternatives) and seed butters (e.g., sunflower seed butter) as substitutes.