Stuffed mushrooms are one of my favorite appetizer and party food dishes and this seafood variation on that classic is not only compliant with the elimination phase of the autoimmune protocol (AIP) but also packed to the gills with nutrient density, which is good for everyone! My mind has been on party food lately, what with the holidays and then the football bowl games and playoffs and championships right around the corner, and this is the second of a series of three I have in the works. The first was last week, these sweet and sour chicken wings, and next week I’m really excited to finish 2019 by sharing a recipe that was a happy accident in “faux cheesiness” – that’s all I’ll say right now, you just need to come back and get the details!
Nutrient dense ingredients
These seafood stuffed mushrooms are a trifecta of nutrient density, starting with the mushrooms themselves. Did you know that a serving of ordinary mushrooms provides 22 calories and loads of vitamins B2, B3, and B5, copper, selenium, phosphorous and potassium, as well as some vitamins B1, B6, B9, C and D AND iron, magnesium, manganese and zinc? There are also some exciting phytochemicals in mushrooms that science is only just beginning to understand and also a unique type of fiber that supports a healthy gut microbiome. You can learn more about the wonder of mushrooms and why I recommend all of my clients try to incorporate them into their diet every week here.
The other two powerhouse ingredients here also have the bonus of being very budget friendly and easy to source and keep in a pantry since they are shelf stable – a rarity on a whole foods diet like AIP! Canned smoked oysters may not be everyone’s favorite food, but here they get blended up with onions, lemon juice, so the texture and flavor are minimized but the high quality protein, omega 3 fatty acids, vitamin B12, zinc, copper, and selenium is retained. Canned sardines, especially if you select a variety like this one that includes the skin and bones, are also tremendously dense in key nutrients, including calcium.
I could go on forever about how much nutritional value these party appetizers provide, but I won’t… because your guests don’t need to know either. As long as they are seafood lovers, they will be thrilled with this dish!
Seafood Stuffed Mushroom Recipe
- 1 pound white button mushrooms
- ½ teaspoon salt
- 1 clove garlic
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 can smoked oysters, packed in olive oil (3 - 4 ounces)
- 1 can wild caught sardines, packed in water (3 - 4 ounces)
- 3 green onions (white and light green parts only), chopped
- 1 tablespoon fresh parsley, chopped, plus additional for garnish
- Preheat oven to 350° F.
- Rinse mushrooms and carefully remove (and reserve) stems so that there is a space in the mushroom cap to place the stuffing. Set mushroom caps aside.
- In a food processor, pulse the mushroom stems and garlic 6-8 times or until finely chopped. You will use the food processor again, so no need to clean it right away.
- Heat olive oil in a skillet over medium heat and add the mushroom and garlic mixture with salt. Saute until liquid from mushrooms releases and evaporates (about 5 minutes). Set aside.
- Drain oysters and sardines. Process in food processor along with lemon until a smooth paste. Add the reserved cooked mushroom and garlic mixture, green onions, and parsley. Taste and add additional salt if desired.
- Put mushroom caps in dish large enough to hold all in a single layer.
- Use a teaspoon to scoop a small amount of filling into each mushroom cap, using all of the filling and mounding up as needed.
- Bake in preheated oven for 20-25 minutes.
- Garnish with additional chopped parsley before serving. Serve warm or at room temperature.
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