Seafood Lasagna(Low-Fat)
A flavorful seafood lasagna featuring scallops and crab in a creamy, lightly spiced pink sauce, perfect for seafood lovers seeking a low-fat, elegant dish.
Ingredients
- 1 cup low-fat milk powder
- 2 3/4 cups water
- paprika to taste ⓘ
- nutmeg to taste
- salt to taste ⓘ
- 1/4 cup plus 1 tablespoon dry vermouth ⓘ
- 1/4 cup all-purpose flour
- nonstick cooking spray ⓘ
- 8 oz. scallops ⓘ
- 2 cloves garlic minced ⓘ
- salt and freshly ground pepper to taste
- 8 oz. cooked crab meat ⓘ
- 9 cooked and drained lasagna noodles ⓘ
Instructions
- Preheat oven to 350°F (175°C).
- In a medium saucepan, mix the milk powder with water and heat over medium heat.
- Sprinkle paprika to make the sauce pale pink; add nutmeg and salt to taste.
- Combine vermouth and flour in a small bowl to make a smooth paste.
- Whisk the paste into the milk mixture, stirring constantly until the sauce thickens, then set aside.
- Heat a nonstick skillet and coat with nonstick vegetable oil spray.
- Add scallops and garlic, season with salt and pepper, and cook until scallops are just opaque.
- Remove scallops from skillet and combine with cooked crab meat.
- Layer cooked lasagna noodles with seafood mixture and sauce in a baking dish.
- Bake in the preheated oven for about 20-25 minutes until bubbly and heated through.
Tips & Substitutions
For a creamier texture, consider adding low-fat cream cheese to the sauce. If you want to boost the flavor, try incorporating some fresh herbs like parsley or basil. If scallops are unavailable, shrimp can be a great substitution for this seafood lasagna, complementing the dish well. Adjust the seasoning according to your taste preferences, especially with the paprika and nutmeg.
Serving Suggestions
Serve this seafood lasagna with a light side salad dressed with lemon vinaigrette to balance the richness of the dish. A glass of dry white wine pairs beautifully with the seafood flavors. For a complete meal, you could also serve it alongside garlic bread or a simple vegetable medley to enhance your dining experience.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, cover the dish with aluminum foil and bake at 350°F (175°C) for about 15-20 minutes, or until heated through. Avoid microwaving, as it can make the noodles soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Seafood Lasagna(Low-Fat) contains roughly 449 calories, with 9g protein, 67g carbohydrates, and 16g fat. It is an excellent source of iron (31% of the Daily Value) and calcium (20% of the Daily Value), and a good source of protein and vitamin A. Note that it is relatively high in sodium, at 2236mg per serving (97% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
How can I make this dish gluten-free?
To make a gluten-free version of this seafood lasagna, use gluten-free lasagna noodles and ensure that the flour used for the sauce is a gluten-free alternative, such as almond flour or cornstarch. This will accommodate those with gluten sensitivities.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).