Seafood Lasagne
Our slimming-friendly Seafood Lasagne recipe will go down swimmingly at your next family fakeaway night! The Italian-inspired dish is made with flaky cod and juicy prawns, cooked in a rich tomato sauce, layered with lasagne sheets and our easy, low-calorie cheese sauce.
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NutritionPer Serving
- Calories444
- Carbs44g
- Protein42g
- Fat8.1g
- Saturates3.4g
- Sugars24g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
Cheesy, rich and filling, it’s easy to see why lasagne is a firm favourite when you need a low-fuss recipe that’ll feed the whole family. Packed with fish, prawns and veggies, rather than beef mince, this Seafood Lasagne recipe makes a nice change on those days when you fancy something a little bit different.
The beauty of using seafood for this recipe is that it’s naturally low in calories. Paired with our slimming-friendly cheese sauce, we’ve created a hearty, Italian-inspired dish that works out at only 444 calories per serving!
Instead of making a traditional cheese sauce with butter and flour, we’ve whipped up a mixture of yoghurt, eggs and Parmesan cheese. It might sound like it shouldn’t work, but trust us, it does!
Just as creamy and cheesy as you’d expect, once it’s layered on top of the tomatoey seafood and sheets of pasta, you’d never know the difference.
Top the whole thing with reduced-fat Cheddar cheese and bake it in the oven until it’s lovely and golden brown.
Don’t forget that this recipe isn’t suitable for batch-cooking or freezing as it uses prawns that have previously been defrosted. It’s best enjoyed when it’s freshly made, straight out of the oven, with the cheese on the top bubbling away!
What diets is this Seafood Lasagne suitable for?
This Seafood Lasagne recipe can be enjoyed on a gluten-free diet, as long as you substitute the lasagne sheets for a suitable gluten-free alternative.
If you’re cooking for people with allergies, please be extra careful when checking ingredients and preparing food!
Do you need any special ingredients to make Seafood Lasagne?
You don’t need any special ingredients for this recipe, although you’ll need a good-sized frying pan and an ovenproof dish that’s deep enough to build your lasagne (we used an 18 x 27cm dish).
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A good qualitylarge, deep frying pan with a lid will come in handy for all kinds of different recipes.
You’ll need an 18 x 27cm ovenproof lasagne dish to make this recipe.
How many calories are in this Seafood Lasagne?
This Seafood Lasagne recipe is included in our Weekly Indulgence category because it contains just 444 calories per portion. For more delicious dishes all between 400 and 500 calories, take a look at other Weekly Indulgence recipes!
This Seafood Lasagne recipe is ideal when following any of the larger diet plans such as Weight Watchers or counting calories.
The average woman needs around 2000kcal per day to maintain a healthy body weight, and men typically need slightly more at 2,500kcals, but you may want to reduce these if you are aiming to lose weight. You can find more information on the NHS website.
Step 1
Preheat the oven to 180°C.
Step 2
Spray a large frying pan with low-calorie spray and place over a medium heat.
Step 3
Add the onion and cook for 10 minutes, until softening and lightly golden.
Step 4
Add the garlic and courgette and cook for a further 7-8 minutes, stirring occasionally.
Step 5
Lower the heat, add the passata and tomato puree and stir in.
Step 6
Add the cod and prawns and simmer gently, uncovered, for 10 minutes. Stir gently occasionally, taking care not to break up the fish. After about 10 minutes, the fish should be just flaking and the prawns should be pink and just cooked through. Remove from the heat and set aside while you make the cheese sauce.
Step 7
Place the yoghurt, eggs, Parmesan cheese, salt and black pepper, to taste; in a medium bowl and mix until completely combined.
Step 8
Place half of the tomato and seafood sauce in the bottom of an 18 x 27cm ovenproof dish and spread out.
Step 9
Place 3 lasagne sheets over the tomato and seafood layer, trimming to fit if needed.
Step 10
Pour over half of the cheese sauce and spread out.
Step 11
Cover with the remaining tomato and seafood sauce and spread out.
Step 12
Place the remaining 3 lasagne sheets on top, trimming to fit if needed.
Step 13
Pour the remaining cheese sauce over and spread out to cover the lasagne sheets. Sprinkle Cheddar cheese over the top.
Step 14
Place on a baking tray in the preheated oven for 35-40 minutes, until golden brown and until the lasagne is tender when a sharp knife is inserted.
Step 15
Serve with a mixed salad or an accompaniment of your choice.
What could I serve with this Seafood Lasagne?
We think this recipe is a hearty meal all on its own, or served with a simple side salad. We like to serve it with 75g of mixed salad, adding an extra 15 calories. This makes the total meal 459 calories per serving.
Alternatively, you could add any of the following side dishes:
How do you know when Seafood Lasagne is cooked?
The cod should be cooked until it has turned white and flaky, and the prawns should be pink all the way through. This should take about 20 minutes.
Once fully assembled you should cook this Seafood Lasagne until the cheese is golden and bubbling, and the pasta sheets have softened. This will take around 35-40 minutes.
Here in the UK, the standard advice is to cook food until it has reached 70°C and maintained that temperature for 2 minutes. This is to keep you and your family safe!
How long can you keep Seafood Lasagne in the fridge?
This recipe should be eaten immediately after cooking – it is not suitable for refrigerating and reheating as it contains seafood that has previously been frozen.
For more information about fish and shellfish food safety please see the NHS website.
Can I freeze Seafood Lasagne?
As with our advice about refrigerating this dish, our Seafood Lasagne recipe is not suitable for freezing.
For more information about fish and shellfish food safety please see the NHS website.
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Seafood Lasagne
Our slimming-friendly Seafood Lasagne recipe will go down swimmingly at your next family fakeaway night! The Italian-inspired dish is made with flaky cod and juicy prawns, cooked in a rich tomato sauce, layered with lasagne sheets and our easy, low-calorie cheese sauce.
-
Prep Time
25 MINS
-
Cook Time
40 MINS
- KCals 444
- Carbs 44G
Instructions
- Preheat the oven to 180°C.
- Spray a large frying pan with low-calorie spray and place over a medium heat.
- Add the onion and cook for 10 minutes, until softening and lightly golden.
- Add the garlic and courgette and cook for a further 7-8 minutes, stirring occasionally.
- Lower the heat, add the passata and tomato puree and stir in.
- Add the cod and prawns and simmer gently, uncovered, for 10 minutes. Stir gently occasionally, taking care not to break up the fish. After about 10 minutes, the fish should be just flaking and the prawns should be pink and just cooked through. Remove from the heat and set aside while you make the cheese sauce.
- Place the yoghurt, eggs, Parmesan cheese, salt and black pepper, to taste; in a medium bowl and mix until completely combined.
- Place half of the tomato and seafood sauce in the bottom of an 18 x 27cm ovenproof dish and spread out.
- Place 3 lasagne sheets over the tomato and seafood layer, trimming to fit if needed.
- Pour over half of the cheese sauce and spread out.
- Cover with the remaining tomato and seafood sauce and spread out.
- Place the remaining 3 lasagne sheets on top, trimming to fit if needed.
- Pour the remaining cheese sauce over and spread out to cover the lasagne sheets. Sprinkle Cheddar cheese over the top.
- Place on a baking tray in the preheated oven for 35-40 minutes, until golden brown and until the lasagne is tender when a sharp knife is inserted.
- Serve with a mixed salad or an accompaniment of your choice.
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Recipe notes
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2 comments
See what others have to say
Hazel HagendykFriday 6th October 2023
I use the Seafood Crespella recipe to make Seafood lasagne, we all love it!
SharonFriday 13th October 2023
Hi Hazel, what a great idea, we so pleased to hear you love our Seafood Crespella recipe!
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