Seafood Lasagna
1 serving of seafood lasagna contains 518 Calories. The macronutrient breakdown is 20% carbs, 48% fat, and 33% protein. This is a good source of protein (73% of your Daily Value), potassium (13% of your Daily Value), and calcium (56% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 10 minutes
- Cook Time
- 50 minutes
Ingredients
Directions
- Prepare the Filling Preheat the oven to 180C/350F. Saute minced garlic in butter for 30 seconds over medium heat, then add the seafood mix and a pinch of salt and cook while stirring for 2-3 minutes, add the wine and let it reduce for approximately 5 minutes, stir once in a while. Remove the seafood to a plate and set aside till later. To the same pan add the butter and let it melt, then add the flour and mix well, continue cooking the mixture over medium heat while stirring for 2-3 minutes, then add the milk, one bay leaf and ¼ tsp of grated nutmeg, bring to a boil, then let it simmer until the sauce thickens and coats a spoon, season with salt and pepper to taste. (Don't forget to stir to avoid burning!) Set aside till needed. In another pan cook the sliced leeks, minced garlic and mushrooms in butter with salt for approximately 7-10 minutes until the leeks are tender and mushrooms are cooked all the way through. Stir in double/heavy cream and 1 tablespoon of chopped parsley. Let the mixture cool slightly.
- Assemble the Lasagna Cover the bottom of a 9X13 inch rectangular baking dish with a thin layer of the bechamel sauce. The sauce should just barely cover the bottom, place the fresh lasagna sheets, add half of the seafood mixture and about a third of the remaining sauce. Another layer of the fresh (or pre-cooked) lasagna sheets and cover with the leek and mushroom mixture. One more layer of the lasagna sheets followed by the second half of the seafood mix and a third of the bechamel sauce. Finish with the final layer of the lasagna sheets, the rest of the bechamel sauce, then scatter the torn fresh mozzarella cheese all over. Cover with aluminium foil (Tip: spray it with a cooking spray or brush with oil to avoid sticking to cheese) and bake in the preheated oven for 20 minutes. Then uncover and bake for 10-15 minutes until the cheese is bubbly and golden in places. Let the cooked lasagna rest for 10 minutes before cutting it.
Nutrition Facts
For 1 serving of seafood lasagna
Nutrient | Value | %DV |
---|---|---|
Calories | 518 | |
Fats | 27g | 34% |
Saturated fats | 15g | 76% |
Trans fats | 0.5g | |
Cholesterol | 155mg | 52% |
Sodium | 693mg | 30% |
Carbs | 25g | 9% |
Net carbs | 23g | |
Fiber | 2g | 7% |
Sugar | 9g | |
Protein | 41g | |
Calcium | 558mg | 56% |
Iron | 3mg | 38% |
Potassium | 618mg | 13% |
Vitamin D | 2μg | 11% |
Vitamins and Minerals | ||
Alpha carotene | 1μg | |
Beta carotene | 419μg | |
Caffeine | 0mg | |
Choline | 37mg | 7% |
Copper | 1mg | 73% |
Fluoride | 27μg | |
Folate (B9) | 52μg | 13% |
Lycopene | 1444μg | |
Magnesium | 89mg | 21% |
Manganese | 0.2mg | 11% |
Niacin | 7mg | 42% |
Pantothenic acid | 1mg | 27% |
Phosphorus | 629mg | 90% |
Retinol | 214μg | |
Riboflavin (B2) | 0.5mg | 38% |
Selenium | 79μg | 144% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 7% |
Vitamin A IU | 1413IU | |
Vitamin A | 256μg | 28% |
Vitamin B12 | 5μg | 210% |
Vitamin B6 | 0.4mg | 32% |
Vitamin C | 16mg | 18% |
Vitamin D IU | 67IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 2μg | |
Vitamin E | 1mg | 8% |
Vitamin K | 31μg | 26% |
Zinc | 9mg | 78% |
Sugars | ||
Sugar | 9g | |
Sucrose | 0.2g | |
Glucose | 2g | |
Fructose | 1g | |
Lactose | 6g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 5g | |
Fats | ||
Saturated fats | 15g | 76% |
Monounsaturated fats | 7g | |
Polyunsaturated fats | 2g | |
Trans fats | 0.5g | |
Fatty Acids | ||
Total omega 3 | 0.5g | |
Total omega 6 | 0.3g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0.1g | |
Eicosapentaenoic Acid (EPA) | 0.3g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 2g | |
Arginine | 3g | |
Aspartic acid | 4g | |
Cystine | 0.3g | |
Glutamic acid | 8g | |
Glycine | 2g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 3g | |
Lysine | 4g | |
Methionine | 1g | |
Phenylalanine | 2g | |
Proline | 3g | |
Serine | 2g | |
Threonine | 2g | |
Tryptophan | 1g | |
Tyrosine | 2g | |
Valine | 2g |