Shrimp and Rice Casserole
Shrimp and Rice Casserole is a comforting, baked one-dish meal that combines tender shrimp, rice, and a creamy sauce, often with vegetables like celery and onions. It's a popular staple in American Southern and Gulf Coast cuisine, where it's known for being hearty and easy to prepare for families.
🍽️ Nutrition at a glance
This dish is typically high in protein from the shrimp and moderate in carbohydrates from the rice, with a significant amount of fat coming from the creamy sauce or cheese topping. It provides key nutrients like selenium, vitamin B12, and phosphorus, with a rough calorie estimate of 400-500 kcal per serving.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 25 g |
| Carbs | 45 g |
| Fat | 18 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 780 mg |
| Selenium | 42 mcg |
| Vitamin B12 | 2.8 mcg |
| Phosphorus | 320 mg |
| Niacin (B3) | 5.5 mg |
| Zinc | 3.2 mg |
| Iron | 2.8 mg |
| Potassium | 380 mg |
| Magnesium | 45 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this casserole reflects the coastal Southern tradition of combining abundant local seafood with pantry staples like rice for satisfying, communal meals. Nutritionally, it's a good example of a balanced plate, offering lean protein and complex carbs, though the creamy element can make it rich.
