Cassolette de Fruits de Mer

Cassolette de Fruits de Mer is a delightful French breakfast dish featuring a medley of seafood baked in a creamy sauce, topped with golden breadcrumbs. This high-protein meal is perfect for starting your day with a taste of the sea.

Ingredients

• Mixed seafood (shrimp, mussels, calamari) - 200 grams
• Heavy cream - 100 ml
• Garlic - 2 cloves, minced
• Shallot - 1, finely chopped
• White wine - 50 ml
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Breadcrumbs - 30 grams
• Grated Parmesan cheese - 20 grams

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large skillet, heat the olive oil over medium heat and sauté the shallot and garlic until translucent.
3. Add the mixed seafood to the skillet and cook for about 3-5 minutes until they begin to turn opaque.
4. Pour in the white wine and let it simmer for another 2 minutes to reduce slightly.
5. Stir in the heavy cream, lemon juice, chopped parsley, salt, and black pepper, and cook for an additional 2-3 minutes.
6. Divide the seafood mixture into two small casserole dishes.
7. In a separate bowl, mix the breadcrumbs with the grated Parmesan cheese, then sprinkle the mixture evenly over the seafood.
8. Bake in the preheated oven for 15-20 minutes until the top is golden and crispy.
9. Remove from the oven and let cool slightly before serving.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 20 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 180 mg
• Total Fat: 30 g
• Saturated Fat: 15 g
• Unsaturated Fat: 10 g
• Water: 0.15 L

Health Benefits

• High in protein, supporting muscle health and recovery.
• Rich in omega-3 fatty acids, promoting heart health.

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