Seafood Casserole

Seafood casserole is a hearty, baked dish typically combining a mix of seafood like shrimp, scallops, and white fish in a creamy sauce, often with vegetables and a crunchy topping. It's a popular comfort food in coastal regions, particularly in the American South and Northeast, where fresh catches are abundant.

🍽️ Nutrition at a glance

This dish is generally high in protein from the seafood and can be high in fat, especially if made with a creamy sauce and buttery topping. It provides key nutrients like omega-3 fatty acids, vitamin B12, and selenium, with a rough calorie range of 350-500 kcal per serving.

Nutrition breakdown

Calories	420 kcal
Protein	28 g
Carbs	22 g
Fat	24 g
Fiber	3 g
Sugar	4 g
Sodium	680 mg
Vitamin B12	12 mcg
Selenium	45 mcg
Phosphorus	320 mg
Omega-3 (EPA+DHA)	800 mg
Niacin (B3)	6 mg
Zinc	3 mg
Potassium	380 mg
Vitamin D	1.5 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, seafood casseroles are a classic example of 'coastal comfort food,' often using a 'catch of the day' mix, making each version unique. Nutritionally, the combination of lean protein and healthy fats from seafood makes it a more nutrient-dense alternative to many other creamy casseroles.