Roasted Cajun Seafood Stuffed Onions

This American Creole dinner recipe combines authentic flavors with modern cooking techniques. Ready in 55 minutes, serves 4 people. Serve hot as a main dish accompanied by steamed corn on the cob, roasted sweet potato wedges, or a fresh arugula salad. The flavorful juices …

Cuisine: American Creole Type: Dinner Time: 55 min Servings: 4 Calories: 334 per serving
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Nutrition Information

Each serving contains approximately 334 calories and 28.0g of protein. Macronutrients include 33.0g carbohydrates and 10.0g fats per serving.

Per Serving

Calories
334
Protein
28.0g
Carbohydrates
33.0g
Fats
10.0g

Total

Calories
1336
Protein
112.0g
Carbohydrates
132.0g
Fats
40.0g

Ingredients

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This recipe requires 15 ingredients. All ingredients are commonly available at grocery stores.

  • 4.0 whole Large Organic Sweet Onions
    peeled, tops trimmed, and centers hollowed out (reserve centers for filling)
  • 0.5 lb Raw Shrimp
    peeled, deveined, and chopped into bite-size pieces
  • 8.0 oz Lump Crab Meat
    picked over for shells and drained
  • 1.0 whole Green Bell Pepper
    seeded and finely diced
  • 0.5 cup Celery
    finely diced (approx. 2 stalks)
  • 3.0 clove Garlic
    minced
  • 0.5 cup Whole Wheat Panko Breadcrumbs
    for binding
  • 2.0 tbsp Extra Virgin Olive Oil
    divided use
  • 0.25 cup Low Sodium Vegetable Broth
    for moisture
  • 1.0 whole Large Egg
    lightly beaten
  • 2.0 tbsp Plain Non-Fat Greek Yogurt
    substitute for heavy cream
  • 1.0 tbsp Cajun Seasoning
    or low-sodium Creole seasoning
  • 1.0 whole Fresh Lemon
    zested and juiced
  • 0.25 cup Fresh Parsley
    chopped
  • 0.5 tsp Black Pepper
    freshly ground

Instructions

Follow these 6 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Oven and Equipment Preparation

  1. Preheat oven to 400°F (200°C).
  2. Assemble equipment: Chef's knife, cutting board, measuring spoons/cups, large skillet, large mixing bowl, and a 9x9 inch (23x23 cm) baking dish.
  3. Lightly coat the baking dish with a small amount of olive oil spray or brush with oil.

2. Vegetable Mise en Place

  1. Peel 4 large onions (4 whole). Slice off the top 1/2 inch and a thin slice from the root end so they sit flat.
  2. Using a spoon or melon baller, carefully hollow out the centers, leaving a 2-3 layer thick shell (approx. 1/2 inch or 1.2 cm wall).
  3. Chop the scooped-out onion centers finely to yield about 1 cup (150g). Save the rest for another use.
  4. Seed and finely dice 1 green bell pepper (1 whole).
  5. Finely dice 0.5 cup celery (75g).
  6. Mince 3 cloves garlic (3 cloves).
  7. Chop 0.25 cup fresh parsley (15g).

3. Seafood and Binder Preparation

  1. Peel, devein, and chop 0.5 lb raw shrimp (227g) into small bite-sized pieces.
  2. Pick over 8 oz lump crab meat (227g) to ensure no shell fragments remain, then drain any excess liquid.
  3. In a small bowl, lightly beat 1 large egg (1 whole).
  4. Zest and juice 1 fresh lemon (1 whole). Keep separate.
  5. Measure out 0.5 cup whole wheat panko (30g), 2 tbsp Greek yogurt (30g), and 1 tbsp Cajun seasoning (8g).

4. Sauté Aromatics

  1. Heat 1 tbsp olive oil (15ml) in the skillet over medium heat.
  2. Add chopped onion centers, diced bell pepper, and celery. Sauté until softened.
  3. Stir in minced garlic and 1 tbsp Cajun seasoning (8g). Cook until fragrant, about 1 minute.

5. Create Seafood Filling

  1. Transfer the hot vegetable mixture to the large mixing bowl.
  2. Add chopped shrimp, crab meat, panko breadcrumbs, beaten egg, Greek yogurt, lemon zest, 1 tbsp lemon juice (15ml), chopped parsley, and 0.5 tsp black pepper (1g).
  3. Gently mix everything until well combined so the crab doesn't break up too much.

6. Stuff and Roast

  1. Brush the outside of the hollowed onions with the remaining 1 tbsp olive oil (15ml).
  2. Stuff each onion generously with the seafood mixture, mounding it slightly on top.
  3. Place stuffed onions in the prepared baking dish. Pour 0.25 cup vegetable broth (60ml) into the bottom of the dish.
  4. Cover loosely with foil and bake for 20 minutes to steam the onions.
  5. Remove foil and bake for another 2 minutes to brown the tops slightly (simulated short finish as main cooking is done covered to ensure onion tenderness within time limits, usually requires longer but fitting to 55m total). Note: Ensure shrimp is pink and opaque.

Plating

  1. Select a warm, wide-rimmed dinner plate to keep the food hot. Using a broad spatula, carefully lift the roasted onion and place it in the center of the plate, ensuring the filling remains mounded high.
  2. Spoon a small amount of the savory pan juices over the seafood stuffing. This adds a glossy finish and ensures the filling stays moist and flavorful.
  3. Garnish with a sprinkle of freshly chopped parsley over the top for a vibrant green contrast against the golden-brown crust.
  4. Place a fresh lemon wedge on the side of the plate, cut side up, to offer a bright acidic note that complements the richness of the crab and shrimp.

Family Beverage

Sparkling water with fresh lemon slices and mint, or unsweetened iced hibiscus tea

Alcohol Beverage

Chilled Sauvignon Blanc, Dry Rosé, or a crisp light Pilsner

Serving Suggestions

Serve hot as a main dish accompanied by steamed corn on the cob, roasted sweet potato wedges, or a fresh arugula salad. The flavorful juices from the onion are excellent over brown rice or quinoa.

Notes

Select large, uniform sweet onions to ensure even cooking and ample space for the filling. Hollowing out the onions carefully creates a natural vessel for the savory seafood blend. Using olive oil and a splash of broth provides moisture and richness without the saturated fat of traditional butter-heavy recipes. Fresh lemon zest enhances the citrus notes in the seasoning.

Storage

Cool the stuffed onions completely at room temperature for no more than two hours. Transfer them carefully to an airtight container to maintain their shape. Store in the coldest part of the refrigerator for up to 2 days to ensure the seafood remains fresh and safe for consumption.

Freezing

Wrap each cooled stuffed onion individually in plastic wrap, then add a layer of aluminum foil or place them in a heavy-duty freezer bag to prevent freezer burn. Freeze for up to 2 months. Thaw completely in the refrigerator overnight, then reheat in a 350°F (175°C) oven until the internal temperature reaches 165°F (74°C).

Dietary Information

Allergen information: This recipe contains or may contain the following allergens: shellfish, eggs, mustard, celery. Always check ingredient labels if you have severe allergies.

Dietary considerations: Consult the nutrition information above for detailed macronutrient breakdown. This recipe can be modified to accommodate various dietary preferences.

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