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Bone Healthy Recipe: Mediterranean Shrimp Casserole

Mediterranean-Shrimp-Casserole1This recipe boasts 463 mg of calcium and 108 mg of magnesium all in this tasty dish!

Wild shrimp contains a significant amount of selenium (102% of your daily value) in just 4 ounces! Selenium is an important trace mineral in your body and is needed in small amounts for various functions. It has also been shown that selenium has a positive impact on bone and joint health. Another health benefit of wild shrimp is that it has astaxanthin, which is a carotenoid that is receiving notable attention from health research for both it’s anti-inflammatory and antioxidants properties. [1]

In addition to wild shrimp, this recipe adds plum tomatoes, crushed garlic and fresh herbs like cilantro or parsley – all these ingredients added together make a dish that is packed with vitamins and minerals in each bite!

Mediterranean Shrimp Casserole

Packed with vitamins and minerals in each bite!

Course Main Course
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 servings
Calories 539 kcal


  • 2 cups whole wheat penne pasta
  • 3 cloves garlic organic, crushed
  • 1-1/4 lbs plum tomatoes organic, coarsely chopped
  • 1/3 cup white wine
  • 5 ounces tomato sauce organic
  • 1/8 tsp cayenne pepper
  • 11 ounces wild shrimp cooked, peeled, deveined, and drained
  • 2/3 cup fresh cilantro or parsley organic, finely chopped
  • 1-1/3 cups Asiago cheese grated
Nutrition Facts
Mediterranean Shrimp Casserole
Amount Per Serving
Calories 539 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Cholesterol 202mg67%
Sodium 928mg40%
Potassium 283mg8%
Carbohydrates 78g26%
Fiber 9g38%
Sugar 5g6%
Protein 34g68%
Vitamin A 660IU13%
Vitamin C 11mg13%
Calcium 223mg22%
Iron 2.3mg13%
* Percent Daily Values are based on a 2000 calorie diet.


  1. Preheat oven to 400°F.
  2. Cook pasta in a large pot of boiling water about 6 minutes, until partially cooked and drain.
  3. Combine garlic with juice from tomatoes and wine in a saucepan over medium heat and bring to a boil, stirring frequently.
  4. Simmer 5-7 minutes, until most of the liquid has evaporated. Stir in tomatoes, tomato sauce, and cayenne. Bring to a bowl.
  5. Add shrimp, pasta, dill, and half the cheese. Mix thoroughly.
  6. Transfer to a shallow baking dish and sprinkle with the remaining cheese.
  7. Bake 15-20 minutes, or until heated through.



Author: Monica Straith, BS

Monica is the PR and Outreach Manager and Fitness Lead at AlgaeCal. She’s an ACE Certified Personal Trainer and Nutrition Specialist, and has a B.S. and B.A. from the University of Wisconsin-Madison, where she played varsity soccer for four years. Monica pulls from her experience in athletics and health to contribute to AlgaeCal and has also been featured on myfitnesspal blog, Prevention, and Huffington Post.