Melt the butter in a heavy bottomed saucepan over very low heat.
Stir in flour with wooden spoon, and cook for about 1 minute over low heat, STIRRING CONSTANTLY.
Slowly add milk. Using whisk, stir briskly until you have a smooth sauce (about 2 minutes)
Add wine, lemon juice, salt, black pepper and cayenne and whisk again. Switch to a wooden spoon and keep stirring the white sauce until is completely smooth and thickened (about the consistency of Mayo). Remove from heat.
Bring 2 cups water and ½ tsp salt to a boil in medium saucepan and add the shrimp. When water returns to a boil, cook shrimp for 1 minute. Drain Immediately. Roughly chop the shrimp and put in a large mixing bowl. Add crabmeat and toss with your hands (you don’t want to break up the crabmeat too much)
Pour the sauce over the seafood. With a large spoon, gently combine.
Spray either an 8X8 or 11X7 casserole dish with cooking spray. Pour mixture in and place the grated cheese on top (completely covering the seafood mixture)
Bake uncovered @ 350* for about 25 to 35 minutes.
***THIS WILL FREEZE WELL, WRAP THE CASSEROLE DISH WITH PLASTIC WRAP AND ALUMINUM FOIL, PLACE IT IN A FREEZER BAG AND SEAL. COMPLETELY THAW IN REFRIGERATOR WHEN READY TO BAKE***
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (242g)|
|Recipe Makes: 6 Servings|
|Calories from Fat: 258 (56%)|
|Amt Per Serving||% DV|
|Total Fat 28.7g||38 %|
|Saturated Fat 17.2g||86 %|
|Monounsaturated Fat 7.5g|
|Polyunsanturated Fat 1.7g|
|Cholesterol 248.9mg||77 %|
|Sodium 1035.3mg||36 %|
|Potassium 473.7mg||12 %|
|Total Carbohydrate 11.5g||3 %|
|Dietary Fiber 1.2g||5 %|
|Sugars, other 10.3g|
|Protein 38.7g||55 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 462
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