Seafood Lasagna

Fat 48%Carbs 20%Protein 33%
Percent Calories

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

  1. 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.
  2. 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

NutrientValue%DV
Calories518
Fats27g 34%
Saturated fats15g 76%
Trans fats0.5g
Cholesterol155mg 52%
Sodium693mg 30%
Carbs25g 9%
Net carbs23g
Fiber2g 7%
Sugar9g
Protein41g
Calcium558mg 56%
Iron3mg 38%
Potassium618mg 13%
Vitamin D2μg 11%
Vitamins and Minerals
Alpha carotene1μg
Beta carotene419μg
Caffeine0mg
Choline37mg 7%
Copper1mg 73%
Fluoride27μg
Folate (B9)52μg 13%
Lycopene1444μg
Magnesium89mg 21%
Manganese0.2mg 11%
Niacin7mg 42%
Pantothenic acid1mg 27%
Phosphorus629mg 90%
Retinol214μg
Riboflavin (B2)0.5mg 38%
Selenium79μg 144%
Theobromine0mg
Thiamine0.1mg 7%
Vitamin A IU1413IU
Vitamin A256μg 28%
Vitamin B125μg 210%
Vitamin B60.4mg 32%
Vitamin C16mg 18%
Vitamin D IU67IU
Vitamin D20μg
Vitamin D32μg
Vitamin E1mg 8%
Vitamin K31μg 26%
Zinc9mg 78%
Sugars
Sugar9g
Sucrose0.2g
Glucose2g
Fructose1g
Lactose6g
Maltose0g
Galactose0g
Starch5g
Fats
Saturated fats15g 76%
Monounsaturated fats7g
Polyunsaturated fats2g
Trans fats0.5g
Fatty Acids
Total omega 30.5g
Total omega 60.3g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0.1g
Eicosapentaenoic Acid (EPA)0.3g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine3g
Aspartic acid4g
Cystine0.3g
Glutamic acid8g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine4g
Methionine1g
Phenylalanine2g
Proline3g
Serine2g
Threonine2g
Tryptophan1g
Tyrosine2g
Valine2g