Gourmet Seafood Cassolette – Creamy Shrimp, Scallop & Crab Bake
This French-style seafood cassolette is a rich and indulgent dish featuring tender scallops, succulent shrimp, and lump crab meat in a creamy, cheesy white sauce. Topped with a golden, crispy crust, it’s the ultimate comfort food for seafood lovers!
Ingredients:
For the Seafood:
- ½ lb shrimp, peeled and deveined
- ½ lb scallops, fresh and tender
- ½ lb lump crab meat, premium quality
- 3 tbsp olive oil
- 1 shallot, finely chopped
- 2 cloves garlic, minced
- ½ tsp salt
- ¼ tsp black pepper
- ½ cup mushrooms, sliced (optional)
For the Creamy Sauce:
- 2 tbsp butter
- 2 tbsp all-purpose flour
- 1 cup heavy cream
- ½ cup seafood broth
- ½ cup grated Parmesan cheese
- ½ tsp Dijon mustard
- ½ tsp paprika
- ¼ tsp nutmeg
For the Crispy Topping:
- ¼ cup breadcrumbs
- ¼ cup grated Gruyère or mozzarella cheese
- 1 tbsp melted butter
Instructions:
- Sauté the seafood:
- Heat olive oil in a pan over medium heat.
- Sauté shallots and garlic until fragrant.
- Add shrimp and scallops, searing for 2 minutes per side.
- Gently fold in the crab meat and set aside.
- Prepare the creamy sauce:
- In a saucepan, melt butter and whisk in flour to form a roux.
- Gradually add seafood broth and heavy cream, stirring constantly.
- Mix in Parmesan, Dijon mustard, paprika, and nutmeg.
- Cook until the sauce thickens, then combine with the seafood mixture.
- Assemble and bake:
- Preheat oven to 375°F (190°C).
- Pour the seafood and sauce mixture into a baking dish.
- Mix breadcrumbs, cheese, and melted butter, then sprinkle on top.
- Bake for 15-20 minutes until golden brown.
- Garnish & serve:
- Sprinkle with fresh parsley and serve with crusty bread or rice.
Benefits of Gourmet Seafood Cassolette
This creamy seafood cassolette isn’t just a delicious indulgence—it also offers several health and nutritional benefits:
- Rich in High-Quality Protein
- Shrimp, scallops, and crab meat provide lean protein that helps build and repair muscles while keeping you full for longer.
- Packed with Omega-3 Fatty Acids
- Seafood is an excellent source of omega-3s, which support heart health, brain function, and reduce inflammation.
- Boosts Immune System
- Garlic, shallots, and seafood contain antioxidants and essential vitamins (like Vitamin B12 and zinc) that help strengthen your immune system.
- Supports Bone & Joint Health
- The calcium and phosphorus from the creamy sauce and cheese contribute to stronger bones and joints, reducing the risk of osteoporosis.
- Promotes Heart Health
- Olive oil and seafood contain healthy fats that help lower bad cholesterol, supporting overall cardiovascular health.
- Aids in Brain Function & Mood
- The B vitamins, selenium, and omega-3s in this dish enhance memory, focus, and mood stability, making it great for brain health.
- Elegant Yet Easy to Digest
- Unlike heavier meat-based dishes, seafood is light and easy on the stomach, making it perfect for a gourmet meal that won’t leave you feeling sluggish.
