Ingredients:

  • 1 lb (450g) penne or rotini pasta
  • 1 lb (450g) raw shrimp, peeled and deveined
  • 1/2 lb (225g) cod or halibut, cut into 1-inch chunks
  • 1/2 lb (225g) bay scallops
  • 2 tbsp (28g) olive oil
  • 1 tsp (5g) salt
  • 1/2 tsp (2.5g) black pepper
  • 2 tbsp (28g) unsalted butter
  • 3 cloves (15g) garlic, minced
  • 1 small (110g) yellow onion, finely diced
  • 2 cups (480ml) low-sodium seafood broth
  • 1 cup (240ml) skim milk
  • 1/2 cup (120g) plain Greek yogurt
  • 1 tsp (5g) dried oregano
  • 1/2 tsp (2.5g) paprika
  • 1 cup (115g) shredded mozzarella cheese, partially skimmed
  • 1 cup (60g) panko breadcrumbs
  • 2 tbsp (28g) melted unsalted butter
  • 1/4 cup (25g) grated Parmesan cheese
  • 1 tbsp (4g) fresh parsley, chopped

Instructions:

  1. Bring a large pot of salted water to a boil. Add the 1 lb (450g) pasta and cook for 2 minutes less than the package directions for al dente. Drain and set aside.
  2. Heat 2 tbsp (28g) olive oil in a large skillet over medium-high heat. Season the 1 lb (450g) shrimp, 1/2 lb (225g) white fish, and 1/2 lb (225g) scallops with 1 tsp (5g) salt and 1/2 tsp (2.5g) black pepper. Sear in batches for 2 minutes per side until just opaque but not fully cooked through. Remove seafood from the pan and set aside on a plate.
  3. In the same skillet, melt 2 tbsp (28g) unsalted butter. Sauté the 110g diced onion and 15g minced garlic until translucent and fragrant. Stir in 1 tsp (5g) dried oregano and 1/2 tsp (2.5g) paprika.
  4. Slowly whisk in 2 cups (480ml) seafood broth and 1 cup (240ml) skim milk. Simmer for 5-7 minutes until slightly thickened. Remove from heat and stir in 1/2 cup (120g) plain Greek yogurt and half of the 1 cup (115g) shredded mozzarella cheese until smooth.
  5. Preheat oven to 375°F (190°C). In a 9x13 inch baking dish, combine the parboiled pasta and seared seafood. Pour the creamy sauce over the mixture and fold gently to ensure everything is coated. Top with the remaining mozzarella.
  6. In a small bowl, mix 1 cup (60g) panko breadcrumbs, 2 tbsp (28g) melted unsalted butter, 1/4 cup (25g) grated Parmesan, and 1 tbsp (4g) chopped parsley. Sprinkle the mixture evenly over the top of the bake.
  7. Bake for 15-20 minutes until the edges are bubbling, the topping is a deep golden brown, and the centre of the seafood reaches 145°F/63°C.