Seven Seas Casserole

Dive into the rich, coastal flavors of the Seven Seas Casserole, a hearty seafood medley baked to perfection. Brimming with tender shrimp, scallops, flaky white fish, and sweet lump crab meat, this creamy casserole is elevated by a velvety roux made with whole milk, heavy cream, and a hint of fresh lemon juice. Vibrant vegetables like celery, carrots, and peas bring color and crunch, while the golden topping of Parmesan and panko breadcrumbs adds an irresistible crispy finish. Perfect for seafood lovers, this one-dish wonder is as impressive as it is comforting—ideal for a cozy family dinner or a special gathering. Ready in just over an hour, the Seven Seas Casserole transforms simple ingredients into a luxurious, ocean-inspired feast.

Nutriscore Rating: 68/100

Prep Time:25 mins

Cook Time:45 mins

Total Time:70 mins

Servings: 6

Ingredients

• 1 pound shrimp (peeled and deveined)
• 1 pound scallops
• 1 pound white fish fillets (such as cod or haddock), cut into bite-sized pieces
• 0.5 pound lump crab meat
• 4 tablespoons butter
• 4 tablespoons all-purpose flour
• 2 cups whole milk
• 1 cup heavy cream
• 3 cloves garlic cloves (minced)
• 1 medium onion (finely chopped)
• 1 cup celery (chopped)
• 1 cup frozen peas
• 1 large carrot (grated)
• 2 tablespoons lemon juice
• 2 tablespoons parsley (chopped)
• 1 teaspoon paprika
• 1.5 teaspoons salt
• 0.5 teaspoons black pepper
• 1 cup grated Parmesan cheese
• 1 cup panko breadcrumbs

Directions

Step 1

Preheat your oven to 375°F (190°C). Grease a 9x13-inch casserole dish and set it aside.

Step 2

In a large skillet, melt 2 tablespoons of butter over medium heat. Add the shrimp, scallops, and white fish pieces. Cook for 3-4 minutes, until they are just starting to turn opaque. Remove from the skillet and set aside.

Step 3

To the same skillet, add the remaining 2 tablespoons of butter. Stir in the minced garlic and chopped onion, cooking for 2-3 minutes until softened.

Step 4

Add the flour to the skillet and cook for 1-2 minutes, stirring constantly, to form a roux. Gradually whisk in the milk and heavy cream, cooking until the mixture thickens and becomes smooth.

Step 5

Stir in the celery, peas, grated carrot, lemon juice, parsley, paprika, salt, and black pepper. Simmer for 2-3 more minutes to combine the flavors.

Step 6

Gently fold in the cooked seafood and the lump crab meat. Pour the mixture into the prepared casserole dish and spread it evenly.

Step 7

Mix the Parmesan cheese and panko breadcrumbs in a small bowl. Sprinkle this mixture evenly over the top of the casserole.

Step 8

Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and the casserole is bubbling around the edges.

Step 9

Remove the casserole from the oven and let it rest for 5 minutes before serving. Garnish with additional parsley if desired.

Nutrition Facts

Serving size	(3159.9g)

Amount per serving	% Daily Value*
Calories	3830.7

Total Fat 183.0g	0%
Saturated Fat 101.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 1878.9mg	0%
Sodium 9393.3mg	0%
Total Carbohydrate 163.9g	0%
Dietary Fiber 21.0g	0%
Total Sugars 52.0g
Protein 371.8g	0%

Vitamin D 1942.0IU	0%
Calcium 2155.4mg	0%
Iron 15.8mg	0%
Potassium 6910.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.5%

Protein: 39.2%

Carbs: 17.3%