Healthy Creamy Seafood Pasta Bake with Shrimp

The aroma of browned garlic and toasted panko filling the air is enough to gather everyone around the table long before the oven timer rings. It provides the feeling of a special occasion without requiring you to spend the entire evening in the kitchen.

You'll enjoy the heartiness of a classic casserole but with a more refined touch. This bake combines white fish, scallops, and shrimp for an ocean-inspired meal that is both soulful and satisfying.

Look forward to a dish where the pasta holds its bite, the seafood stays succulent, and the sauce is perfectly thickened to coat everything without feeling weighed down. It is an effortless way to serve an impressive dinner in less than an hour.

Seafood Pasta Bake

Parboiling Pasta

Cooking the noodles for two minutes less than the box suggests helps keep them from turning mushy during the final bake.

Batch Searing

Browning the seafood in small groups ensures it hits the high heat needed for a golden crust instead of steaming in its own juices.

Greek Yogurt

Using yogurt instead of heavy cream adds a bright tang and a creamy feel while keeping the dish lighter.

Essential Kitchen Tools

You'll need a large pot for the pasta and a wide skillet to sear the seafood without crowding. A 9x13 inch baking dish is the standard for this amount of pasta. I suggest using a whisk for the sauce to keep the Greek yogurt smooth.

Ingredient Deep Dive

The combination of seafood broth and yogurt creates a base that's rich but doesn't weigh you down. Using panko instead of traditional breadcrumbs gives the top a more distinct, airy crunch.

The Main Components

• 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 Why this? Provides a concentrated base of flavor
• 1 cup (240ml) skim milk
• 1/2 cup (120g) plain Greek yogurt Why this? Gives a velvety texture without cream
• 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

Recipe Specs

This recipe yields 8 servings. The prep takes 15 minutes, and the cooking takes 30 minutes, for a total time of 45 minutes.

From Prep to Plate

Parboiling the Pasta

Get a large pot of salted water boiling. Add the 1 lb (450g) pasta and cook for 2 minutes shorter than the package's al dente instructions. Drain and set aside.

Searing the Seafood

Heat 2 tbsp (28g) olive oil in a wide pan over medium-high. 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 they look opaque but aren't fully cooked. Remove the seafood from the pan and set aside on a plate.

Crafting the Lighter Sauce

Using the same pan, melt 2 tbsp (28g) unsalted butter. Sauté the 110g diced onion and 15g minced garlic until they smell fragrant and look translucent. Stir in 1 tsp (5g) dried oregano and 1/2 tsp (2.5g) paprika.

Slowly whisk in 2 cups (480ml) seafood broth and 1 cup (240ml) skim milk. Simmer for 5-7 minutes until the liquid thickens slightly. 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.

Chef Note: If you love a classic creamy base, this method is similar to how I make my homemade Alfredo sauce, but we use broth here to keep it lighter.

Assembling the Bake

Preheat the 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.

Achieving the Golden Crust

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.

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.

Avoiding Common Pitfalls

Getting the seafood texture right is the hardest part. Since the dish finishes in the oven, any overcooking during the searing phase will result in rubbery shrimp.

Preventing Rubbery Seafood

The seafood should be slightly underdone when it goes into the dish. If you cook it all the way to 145°F/63°C in the pan, the oven time will overcook it. Aim for just opaque.

Fixing a Thin Sauce

If the sauce seems too watery after simmering, let it reduce for another 2 minutes before adding the yogurt. The yogurt thickens the sauce, but the broth needs to be concentrated first.

Avoiding a Soggy Topping

Ensure the melted butter is well-mixed with the panko before sprinkling. This coats the crumbs in fat, which creates a barrier and helps them crisp up instead of absorbing moisture from the sauce.

Freezing and Reheating Guide

Keep any leftovers in an airtight dish in the refrigerator for up to 3 days. This seafood pasta bake also freezes well for up to 2 months if wrapped tightly in foil.

To reheat, cover with foil and place in the oven at 350°F (175°C) until the centre reaches 165°F/74°C. I suggest adding a splash of seafood broth or milk before heating to restore the creamy consistency of the sauce.

Easy Swaps and Add-Ins

If you want a different vibe, you can easily tweak the flavors. For a Mediterranean twist, add a handful of halved cherry tomatoes and a squeeze of lemon juice to the sauce.

For those who like heat, a Spicy Cajun version works well. Swap the oregano and paprika for 1 tbsp of Cajun seasoning and add some sliced jalapeños to the bake.

Perfect Complements

Although this meal is quite satisfying on its own, a crisp, refreshing side helps offset the richness. A homemade Caesar salad is a wonderful companion, as the acidity of the dressing balances the creamy seafood sauce. For something more effortless, try steamed asparagus or a simple arugula salad with lemon vinaigrette.