Diabetic Gourmet Seafood Cassolette Delight
Why This Version Is Diabetes-Friendly
- No flour-based roux
- No added sugar
- Lower carb (no white rice or pastry topping)
- High protein + healthy fats to stabilize glucose
🛒 Ingredients (Serves 4)
Seafood Mix (choose fresh or frozen):
- 200g shrimp (peeled & deveined)
- 200g scallops
- 200g firm white fish (like cod or halibut), cubed
- ½ cup mussels (optional)
Vegetables:
- 1 cup mushrooms (sliced)
- ½ cup zucchini (diced small)
- ¼ cup leek or onion (finely chopped)
- 2 cloves garlic (minced)
Creamy Sauce (Low-Carb):
- 1 cup heavy cream (or half cream + half unsweetened almond milk)
- ¼ cup grated Parmesan cheese
- 1 tbsp olive oil or butter
- ½ tsp Dijon mustard
- 1 tbsp fresh parsley
- 1 tbsp fresh thyme (or ½ tsp dried)
- Salt & black pepper to taste
- Optional: pinch paprika or cayenne
👩🍳 Instructions
1️⃣ Preheat Oven
375°F (190°C).
2️⃣ Sauté the Base
- Heat olive oil/butter in skillet.
- Sauté onion/leek and garlic until fragrant.
- Add mushrooms and zucchini; cook 3–4 minutes.
3️⃣ Add Seafood
- Add fish first (2 minutes).
- Then shrimp and scallops (cook just until slightly opaque).
- Do NOT overcook (they finish in oven).
4️⃣ Make the Sauce
- Pour in cream and Dijon mustard.
- Simmer gently 3–5 minutes.
- Stir in Parmesan, herbs, salt, and pepper.
- Sauce should slightly thicken (no flour needed).
5️⃣ Bake
- Transfer mixture into small ramekins or one baking dish.
- Bake 10–12 minutes until bubbly and seafood is fully cooked.
🍽 Serving Suggestions (Low Glycemic Pairings)
Instead of rice or pastry:
- Cauliflower mash
- Steamed asparagus
- Light green salad with olive oil vinaigrette
📊 Estimated Nutrition (Per Serving)
- Calories: ~350–400
- Net Carbs: 6–8g
- Protein: 30–35g
- High satiety, low glycemic load
