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Louisiana Seafood “Boil” Bake (Recipe)

A recipe that can give you the flavor of traditional seafood boil without all the sodium.

Prep Time15 minutes
Cook Time20 minutes


  • 1 pound shrimp and/or crawfish tails
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil, divided
  • 1 teaspoon Sal & Judy’s Creole Seasoning, divided
  • freshly ground black pepper
  • 2 Nitrite|Nitrate free chicken sausages
  • 6 half-ears of corn
  • 1/4 red onion
  • 1 bell pepper, chopped*
  • lemon & rosemary for garnish


  1. Preheat the oven to 400 degrees.
  2. On a small baking sheet, layer with foil and then spread out the shrimp into an even single layer. Drizzle with 1 tablespoon olive oil, 3/4 teaspoon Creole seasoning, and black pepper. Toss well to combine.
  3. Bake the corn, sausage mixture for 20 minutes and then add the shrimp to the oven. Allow both to cook together in the oven for 10 minutes.
  4. * I used a handful mini sweet peppers as they are always on hand for me as a snack, but I also love the tri-colors and the appeal that adds to this dish.

The nutritional information for 6 servings is 210 calories, 10 grams fat,  2 grams saturated fat, 680 milligrams sodium, 11 grams carbohydates, 3 grams fiber, 5 grams sugar, 17 grams protein. 

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