Transport yourself to the sun-drenched shores with this easy casserole! Inspired by the fresh ingredients of Mediterranean cuisine, this casserole brings together juicy roasted tomatoes, tangy feta cheese, and succulent shrimp in a harmonious blend. And to make this dish even more satisfying, we serve it on top of a bed of cauliflower rice – adding a deliciously hearty base to the dish.
With just a handful of simple ingredients and minimal preparation time, you can create a flavorful and satisfying meal that’s perfect for any night of the week. Feel free to use fresh or frozen shrimp in this, just make sure to completely thaw your shrimp if frozen.
Yields 4 servings of Easy Tomato, Feta, and Shrimp Casserole
The Preparation
Tomato, Feta, and Shrimp Casserole:
- 4 medium tomatoes, cut into pieces
- 3 tablespoon olive oil
- 4 teaspoon fresh garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon ground fennel seed
- 16 ounce raw shrimp, de-veined and de-tailed
- 1/2 medium lemon, juice and zest
- 3/4 cup Feta cheese, crumbled
- 2 tablespoon fresh parsley, chopped
- salt and pepper, to taste
Cauliflower Rice:
- 400 gram cauliflower rice
- 3 tablespoons olive oil
- 2 teaspoon fresh garlic, minced
- 1 teaspoon Italian seasoning
- salt and pepper, to taste
The Execution
1. Gather and prep all of your ingredients. De-tail and de-vein shrimp if needed. Pre-heat oven to 350F.
2. Add the tomatoes, olive oil, garlic, oregano and fennel seed to a casserole dish. Season with salt and pepper, then mix together. Bake in the oven for 25-30 minutes.
3. While the tomatoes are cooking, heat a pan on the stove over medium-high heat. Add the cauliflower rice, olive oil, garlic, Italian seasoning and salt and pepper to taste. Cook until desired consistency, stirring frequently. Set aside.
4. Once the tomatoes are roasted, layer the shrimp over the top. Then, sprinkle lemon juice, lemon zest, and crumbled feta cheese over the shrimp. Place back into the oven and bake for an additional 8-10 minutes or until shrimp are cooked through.
5. While the shrimp are cooking, re-heat the cauliflower rice so that it is ready to serve. Once the casserole is finished, sprinkle chopped parsley over the top.
6. Serve the casserole over cauliflower rice and enjoy!
This makes a total of 4 servings of Easy Tomato, Feta, and Shrimp Casserole. Each serving comes out to be 395 calories, 28.4g fats, 10.5g net carbs, and 23g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 4 medium tomatoes | 89 | 1 | 19 | 5.9 | 13.1 | 4.3 |
| 3 tablespoon olive oil | 358 | 41 | 0 | 0 | 0 | 0 |
| 4 teaspoon fresh garlic | 17 | 0.1 | 3.7 | 0.2 | 3.5 | 0.7 |
| 1 teaspoon dried oregano | 3.7 | 0.1 | 1 | 0.6 | 0.4 | 0.1 |
| 1 teaspoon ground fennel seed | 6.8 | 0.3 | 1 | 0.8 | 0.2 | 0.3 |
| 16 ounce raw shrimp | 322 | 4.6 | 4.1 | 0 | 4.1 | 62 |
| 1/2 lemon | 8.5 | 0.1 | 2.5 | 0.8 | 1.7 | 0.3 |
| 3/4 cup Feta cheese | 297 | 24 | 4.6 | 0 | 4.6 | 16 |
| 2 tablespoon fresh parsley | 2.7 | 0.1 | 0.5 | 0.3 | 0.2 | 0.2 |
| 400g cauliflower rice | 100 | 1.1 | 20 | 8 | 12 | 7.7 |
| 3 tablespoons olive oil | 358 | 41 | 0 | 0 | 0 | 0 |
| 2 teaspoon fresh garlic | 8.4 | 0 | 1.9 | 0.1 | 1.8 | 0.4 |
| 1 teaspoon italian seasoning | 2.8 | 0.1 | 0.6 | 0.4 | 0.2 | 0.1 |
| salt and pepper, to taste | 5 | 0 | 0.1 | 0 | 0.1 | 0 |
| Totals | 1578.9 | 113.5 | 59 | 17.1 | 41.9 | 92.1 |
| Per Serving (/4) | 395 | 28.4 | 14.8 | 4.3 | 10.5 | 23.0 |
Easy Tomato, Feta, and Shrimp Casserole
Ingredients
Tomato, Feta, and Shrimp Casserole:
- 4 medium tomatoes cut into pieces
- 3 tablespoon olive oil
- 4 teaspoon fresh garlic minced
- 1 teaspoon dried oregano
- 1 teaspoon ground fennel seed
- 16 ounce raw shrimp de-veined and de-tailed
- ½ medium lemon juice and zest
- ¾ cup Feta cheese crumbled
- 2 tablespoon fresh parsley chopped
- salt and pepper to taste
Cauliflower Rice:
- 400 gram cauliflower rice
- 3 tablespoons olive oil
- 2 teaspoon fresh garlic minced
- 1 teaspoon italian seasoning
- salt and pepper to taste
Instructions
- Gather and prep all of your ingredients. De-tail and de-vein shrimp if needed. Pre-heat oven to 350F.
- Add the tomatoes, olive oil, garlic, oregano and fennel seed to a casserole dish. Season with salt and pepper, then mix together. Bake in the oven for 25-30 minutes.
- While the tomatoes are cooking, heat a pan on the stove over medium-high heat. Add the cauliflower rice, olive oil, garlic, italian seasoning and salt and pepper to taste. Cook until desired consistency, stirring frequently. Set aside.
- Once the tomatoes are roasted, layer the shrimp over the top. Then, sprinkle lemon juice, lemon zest, and crumbled feta cheese over the shrimp. Place back into the oven and bake for an additional 8-10 minutes or until shrimp are cooked through.
- While the shrimp are cooking, re-heat the cauliflower rice so that it is ready to serve. Once the casserole is finished, sprinkle chopped parsley over the top.
- Serve the casserole over cauliflower rice and enjoy!
