Crawfish also known as Crayfish, Crawdads and even Mudbugs (our least favorite nomenclature), are essentially a small fresh water lobster, at least they are related to the lobster. If you have never treated yourself to Crawfish you are missing out.  It tends to be less rich then lobster so that it does not overpower the meal. 

Nutritionally Crawfish packs a lot of protein and is very low in fat while being a good source of Omega-3 fatty acids. Three ounces of Crawfish come in at 74 calories, 1.1g total fat (saturated fat 0.2 g), cholesterol 116 mg., sodium 82mg., potassium 202 mg., 0 carbs, and a whopping 15 g. protein.  All while providing 14g. omega-3 fatty acids and a good source of vitamin B6 and B12. 

So eating Crawfish is not only tasty, it can be a part of a well balanced diet. Now on to the recipe; 

Crawfish Casserole
1 Stick butter
1/2 cup onion, chopped
1/2 cup bell pepper, chopped                   
1 cup mushrooms, sliced
1 clove garlic, minced                                    
1 can cream of mushroom soup
8 ounces cream cheese                                
3 cups white rice, cooked
1 lb. Crawfish tail meat                                 
Creole seasoning
Vegetable or chicken broth                         
Fish sauce (optional)
Salt and pepper to taste

Cook the rice in the broth (or water if you prefer). Add a tsp. of fish sauce if you want to jazz it up a bit. Melt the butter in a large pan (you may also substitute olive oil). Sauté all the vegetables until translucent being careful not to brown.

Add soup and cheese, stir until the cheese is melted. If it is too thick add a little broth or water. Add Crawfish tails and season to taste. Gently stir in rice. Pour into a nonstick baking dish and bake at 350 degrees for 20-25 minutes. Serve with your favorite crusty bread. 

We paired this dish with three different wines and found all of them delectable. The first was Girl & Dragon Pinot Grigio. We found it to be an adventurous white wine that is fresh and fruity, with lovely notes of citrus. The second was Oliver Riesling.  It features floral aromas and flavors of apple and melon.  Last but not least, Tabor Hill Pinot Noir,  a local product.  It starts with raspberry and black cherry flavors that give way to deeper, more complex arrays of vanilla, spice and cedar.


For a printable version of the recipe: Crawfish Casserole
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About the Blogger:

Angel Lemons is the Seafood Manager at Martin's on SR 23 & Ironwood. She began her career with Martin's in 2000, working part time while attaining an associates degree in fitness at Southwestern Michigan College. She began working full time in 2001 after graduating, and has managed a number of seafood departments throughout the company. Angel enjoys spending time with her family, cooking out on the grill and trying new recipes with her husband. She's been proud to call the SR23 & Ironwood store her home for eight years, and looks forward to seeing you at her seafood counter soon!