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High-Protein Seafood Cassolette
Alice

High-Protein Seafood Cassolette Recipe

This High-Protein Seafood Cassolette is creamy, rich, and packed with protein — making it a perfect healthy dinner for muscle recovery and clean eating.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 3
Course: Dinner
Cuisine: Healthy, High-Protein
Calories: 320

Ingredients
  

  • 300 g shrimp peeled and deveined
  • 200 g white fish such as cod or tilapia, cut into chunks
  • ½ cup 120g Greek yogurt
  • ¼ cup 60ml light cream or milk
  • 1 large egg
  • 2 teaspoons minced garlic
  • 1 teaspoon paprika
  • ½ teaspoon black pepper
  • ½ teaspoon salt adjust to taste
  • ½ teaspoon dried herbs oregano or thyme

Method
 

  1. Place a pan over medium heat and add the shrimp and fish pieces. Cook them gently for a few minutes, stirring occasionally, until they just turn opaque and slightly firm. Be careful not to overcook at this stage, as they will continue cooking in the oven and you want them to stay tender and juicy.
  2. In a separate mixing bowl, add the Greek yogurt, cream or milk, egg, minced garlic, and all the spices. Begin whisking slowly, then continue until the mixture becomes smooth, creamy, and fully combined with no visible streaks of egg or lumps.
  3. Transfer the lightly cooked seafood into a baking dish, spreading it out evenly across the base so each piece cooks uniformly and absorbs the sauce well.
  4. Pour the prepared sauce over the seafood, using a spoon or spatula to gently spread it if needed, making sure every piece is evenly coated for maximum flavor and creaminess.
  5. Place the baking dish into a preheated oven at 180°C (350°F) and bake for 20–25 minutes. The dish is ready when the sauce is set, slightly thickened, and lightly golden on top while the seafood remains tender.
  6. Remove the dish from the oven and allow it to rest for a few minutes before serving. This helps the sauce settle, enhances the flavors, and makes it easier to serve neatly.