Ingredients:

  • 1 lb (450g) skinless, boneless white fish fillets (cod, haddock, or pollack), cut into 1-inch pieces
  • 1/2 lb (225g) medium shrimp, peeled and deveined
  • 1/4 lb (115g) sea scallops, patted dry
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 tbsp unsalted butter
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1/4 cup (30g) all-purpose flour
  • 2 cups (475ml) fish stock (low sodium is preferable)
  • 1 cup (235ml) 2% milk (or unsweetened almond milk for a lighter option)
  • 1/4 cup (50ml) dry white wine (optional, but adds great flavour)
  • 1 tbsp fresh lemon juice
  • 1 tbsp chopped fresh dill
  • 1 tbsp chopped fresh parsley
  • 1/4 tsp salt, or to taste
  • 1/4 tsp black pepper, or to taste
  • Pinch of nutmeg
  • 1/2 cup (50g) panko breadcrumbs
  • 2 tbsp grated Parmesan cheese
  • 1 tbsp olive oil
  • 1/4 tsp garlic powder
  • Pinch of dried thyme

Instructions:

  1. Toss the fish, shrimp, and scallops with olive oil, salt, and pepper. Set aside.
  2. Melt butter in a large skillet. Sauté onion until softened. Add garlic and cook until fragrant.
  3. Whisk in flour and cook for 1 minute, stirring constantly.
  4. Gradually whisk in fish stock and milk until smooth. Add white wine (if using), lemon juice, dill, parsley, salt, pepper, and nutmeg. Simmer until thickened.
  5. Gently stir the seafood into the creamy sauce. Simmer until the fish is cooked through and the shrimp and scallops are opaque (do not overcook!).
  6. In a small bowl, combine panko breadcrumbs, Parmesan cheese, olive oil, garlic powder, and thyme.
  7. Pour the seafood mixture into the baking dish. Sprinkle evenly with the breadcrumb topping.
  8. Bake in a preheated oven at 375°F (190°C) until golden brown and bubbly. Enjoy your seafood gratin recipe healthy seafood!