Low-Fat Seafood Casserole Recipe

This low fat seafood casserole is light, creamy, and full of ocean flavor—without the buttery heaviness of traditional seafood bakes. Made with tender shrimp and flaky white fish in a savory yogurt-based sauce, it’s a deliciously lean way to enjoy comfort food from the sea. With only 5 grams of fat per serving, this dish fits beautifully into low-fat, high-protein, and heart-healthy eating plans.

About This Recipe

The seafood stays tender and juicy, wrapped in a creamy, herb-seasoned sauce that feels indulgent but isn’t. There’s just the right amount of crunch from a golden breadcrumb topping, and the combination of shrimp and cod (or any firm white fish) gives it rich flavor with a fresh, light finish.

This casserole is a standout for weeknight dinners or special occasions alike. It’s easy enough to throw together on a busy evening and fancy enough to serve when company’s coming. You can prep it ahead and bake it when ready.

Why This Recipe Belongs in Your Diet

Seafood is naturally low in fat and high in protein and omega-3s. By using nonfat Greek yogurt and just a touch of light cheese, you get all the creaminess with minimal added fat—perfect for supporting heart health and keeping calories in check.

What You’ll Need (Ingredients)

We’re combining lean seafood and fresh herbs with a creamy base to create a casserole that feels rich but stays refreshingly light.

• 1/2 pound raw shrimp, peeled and deveined: Low in fat and cooks quickly.
• 1/2 pound cod or other firm white fish, cut into chunks: Mild, flaky, and protein-rich.
• 1 cup frozen peas and carrots mix: Adds color, sweetness, and fiber.
• 1/2 small onion, finely chopped: Adds aromatic depth to the sauce.
• 1 garlic clove, minced: Boosts savory flavor.
• 1 teaspoon lemon zest: Brightens the dish and complements the seafood.
• 1/2 teaspoon dried thyme: A gentle herbal note.
• 1/4 teaspoon black pepper: For balance and a little bite.
• 1/4 teaspoon salt: Enhances all the flavors.
• 1 tablespoon all-purpose flour: Helps thicken the sauce.
• 1 cup low-fat milk (1% or skim): Light base for the creamy sauce.
• 1/2 cup plain nonfat Greek yogurt: Adds creamy texture without added fat.
• 1/4 cup shredded Parmesan cheese: Just enough for savory depth.
• 1/4 cup whole wheat breadcrumbs: Gives a crisp, satisfying topping.
• Cooking spray: Keeps the casserole from sticking without adding fat.

How to Make Low Fat Seafood Casserole

1. Preheat oven to 375°F (190°C). Lightly spray an 8×8-inch baking dish with cooking spray.
2. Sauté onion and garlic in a nonstick skillet over medium heat until softened, about 4–5 minutes.
3. Add flour, stir for 1 minute. Gradually whisk in milk and cook until thickened, 3–4 minutes.
4. Stir in yogurt, lemon zest, thyme, salt, and pepper, then fold in peas and carrots.
5. Gently stir in shrimp and fish, being careful not to break them up too much.
6. Transfer to baking dish, spread evenly. Sprinkle with Parmesan and breadcrumbs.
7. Bake uncovered for 20–25 minutes or until seafood is fully cooked and topping is golden.

Recipe Tips and Variations

• Swap cod for tilapia or halibut if preferred.
• Add baby spinach or chopped kale for extra greens.
• Use a seafood mix (scallops, calamari) for variety.
• Top with fresh parsley or a squeeze of lemon before serving.

How to Store Leftovers

Store leftovers in an airtight container in the fridge for up to 2 days. Seafood doesn’t freeze well once cooked, so it’s best eaten fresh. Reheat gently in the microwave or oven to avoid overcooking the seafood.

Nutrition Facts

• Serving Size: 1 cup
• Calories: 240 kcal
• Fat: 5 g
• Carbohydrates: 14 g
• Protein: 29 g
• Sodium: 400 mg