| Prep Time ⇒ | 15 mins |
| Cook Time ⇒ | 30 mins |
| Protein ⇒ | 38.7g |
| Fat ⇒ | 38.1g |
| Carbs ⇒ | 5.0g |
Creamy Italian Garlic Seafood Bake
Indulge in a delightful seafood experience with this Creamy Italian Garlic Seafood Bake. Infused with a robust garlic flavor and complemented by subtle herbs, this dish features seafood that practically melts in your mouth. Perfect for Easter gatherings, it’s easy to prepare and can even be made in advance. Serve it at the center of your table alongside crusty bread to soak up every drop of the luscious sauce—your guests won’t be able to resist!
Ingredients :
- 2 tbsp olive oil
- 60g sliced pancetta, chopped
- 1 brown onion, chopped
- 4 garlic cloves, crushed
- 1 tbsp baby capers
- 1 tbsp tomato paste
- Pinch dried chili flakes (optional)
- 185ml (3/4 cup) Massel Chicken Style Liquid Stock
- 300ml light thickened cooking cream
- 700g skinless, boneless salmon fillets
- 500g peeled green prawns, tails intact
- Basil leaves, to serve
- Crusty bread, to serve
Allergens!
Recipe may contain milk, gluten, wheat, yeast, and lactose.
Method :
Step 1: Preheat your oven to 180°C (160°C fan-forced). In a large non-stick frying pan, heat 1 tablespoon of olive oil over medium heat. Add the chopped pancetta and onion, stirring for about 5 minutes until they are lightly browned. Next, incorporate the crushed garlic and baby capers, cooking for an additional minute. Add the tomato paste and a pinch of dried chili flakes, if desired, stirring for another 30 seconds. Gradually pour in the chicken stock and then the light thickened cooking cream, stirring to combine. Transfer this mixture into a 2.5L (10-cup) ovenproof baking dish.
Step 2: Clean the pan and add the remaining oil. Heat over medium-high heat, and sear the salmon fillets skin-side up for about 2 minutes until golden. Carefully transfer to a cutting board and break into large chunks.
Step 3: Gently fold the salmon and peeled prawns into the sauce in the baking dish, ensuring they are well nestled. Bake for 20 minutes or until the seafood is cooked through and the sauce is bubbling around the edges. Season with salt and freshly ground black pepper, garnish with fresh basil leaves, and serve alongside crusty bread.
Recipe Facts :
This creamy seafood bake not only tantalizes the taste buds but also offers health benefits from its ingredients. For example, salmon is rich in omega-3 fatty acids, which are essential for heart health. For more on the benefits of salmon, click here.
You can also explore more delicious seafood recipes on our blog at Hearty Recipes.
Storage Tips :
How long can I freeze this for?
Fish can be frozen for up to three months. To maintain quality, consider freezing in portion-sized containers, allowing for easy reheating without repeated thawing.
How long does this last in the fridge?
This dish is best enjoyed within 3-4 days when stored in the refrigerator. It makes a fantastic option for lunch the next day!
Can I make this with other sauces?
Absolutely! Feel free to get creative with different sauces that pair well with salmon and prawns. For a zesty twist, try the sauce from our salmon pasta recipe for a bright, garlicky flavor!
The nutritional benefits of the ingredients in your Creamy Italian Garlic Seafood Bake :
The Power of Seafood: Rich in Nutrients
Seafood is a fantastic source of high-quality protein, essential for muscle growth and repair. Fish and shellfish are rich in omega-3 fatty acids, which are vital for heart health and have been shown to reduce inflammation. Additionally, seafood contains important vitamins and minerals such as vitamin B12, which supports nerve function and the production of DNA, and selenium, an antioxidant that helps combat oxidative stress. To learn more about the benefits of seafood, check out Seafood on Wikipedia.
Creamy Goodness: Health Benefits of Dairy
The creamy component of your dish likely comes from dairy products, such as cream or cheese. These ingredients provide calcium, which is crucial for maintaining strong bones and teeth. Additionally, dairy products are good sources of vitamin A, important for vision and immune function. However, opting for lower-fat versions can help reduce saturated fat intake while still enjoying the creamy texture. For further reading on dairy’s health benefits, visit Dairy on Wikipedia.
The Magic of Garlic: A Natural Health Booster
Garlic is not just a flavorful addition; it’s also a powerhouse of health benefits. Known for its anti-inflammatory and immune-boosting properties, garlic contains allicin, a compound that may help reduce blood pressure and improve cholesterol levels. Its rich antioxidant content helps protect cells from damage. Incorporating garlic into your meals not only enhances flavor but also contributes to overall well-being. For more about garlic, check out Garlic on Wikipedia.
The Versatility of Herbs: Flavor and Health
Italian herbs, such as basil and parsley, not only elevate the flavor profile of your dish but also come with numerous health benefits. Basil is rich in antioxidants and has anti-inflammatory properties, while parsley is loaded with vitamins A, C, and K. These herbs can help improve digestion and may even provide cancer-fighting properties. To dive deeper into the world of herbs, explore Herbs on Wikipedia.
The Role of Vegetables: Fiber and Vital Nutrients
If your seafood bake includes vegetables like spinach or tomatoes, you’re adding essential nutrients and fiber to your meal. Spinach is packed with vitamins A, C, and K, as well as iron and magnesium, promoting overall health and aiding in muscle function. Tomatoes are rich in lycopene, a powerful antioxidant linked to heart health. Including a variety of vegetables not only enhances the flavor but also boosts the nutritional profile of your dish. Learn more about the benefits of vegetables at Vegetables on Wikipedia.
A Balanced Meal: Combining Flavors and Nutrition
The Creamy Italian Garlic Seafood Bake is a great example of how to create a balanced meal that is both delicious and nutritious. By combining seafood, dairy, herbs, and vegetables, you’re ensuring a mix of proteins, healthy fats, and a range of vitamins and minerals. This approach promotes satiety, ensuring that your meal is satisfying while also providing the energy and nutrients your body needs. For more hearty recipe ideas, visit Hearty Recipes.