Ingredient Recipe Amount Approx. Weight Key Nutrients Why It’s Good for You
Shrimp 1 lb 450 g Protein, selenium, B12, iodine Lean protein supports muscle; selenium & iodine support thyroid and antioxidant defenses.
Crab (lump) 1 lb 450 g Protein, zinc, B12, omega-3 Zinc aids immunity; omega‑3s support heart & brain health.
Whole Milk 3 cups 720 ml Calcium, vitamin D, protein Bone health; protein promotes satiety and recovery.
Butter 6 Tbsp 85 g Fat-soluble vitamins (A), energy Flavor & texture; use mindfully for balanced richness.
Flour (AP) 6 Tbsp 45 g Carbohydrates Roux thickens sauce for a stable, creamy texture.
Lasagna Noodles 12–15 sheets ~340 g Carbohydrates, iron (enriched) Energy source; structure for layers.
Mozzarella 3 cups 340 g Protein, calcium Melts for ooze; calcium supports bone health.
Parmesan 1 1/4 cups 115 g Protein, calcium Umami and savory depth; hard cheeses add big flavor with modest amounts.
Ricotta (optional) 1 cup 225 g Protein, calcium Creaminess and moisture; boosts protein per serving.
White Wine 1/2 cup 120 ml Polyphenols (trace) Acidity brightens béchamel; most alcohol cooks off.
Stock (low-sodium) 1 cup 240 ml Electrolytes (trace), flavor Thins sauce without extra dairy; balances richness.
Shallot & Garlic 1/2 cup + 4 cloves ~92 g Allicin, antioxidants Heart-friendly compounds; aroma and flavor foundation.
Lemon (zest & juice) ~1 lemon ~60 g Vitamin C Brightness that cuts through creaminess; supports iron absorption.
Herbs 1/3 cup 15 g Phytonutrients Freshness, color, and subtle bitterness for balance.
Estimated nutrition per serving (1/10th of pan): ~480–560 calories; 33–38 g protein; 24–28 g fat; 30–38 g carbohydrates; 850–1050 mg sodium (varies by cheese/stock). To reduce sodium, use low-sodium stock and half the Parmesan on top.
Step-By-Step (Quick Reference Card) 📝
Prep noodles (par-boil or soak). Heat oven to 375°F / 190°C.
Make béchamel: sweat shallot/garlic in butter, add flour, whisk in milk + stock + wine, simmer to silky. Season with Old Bay, lemon, salt & pepper.
Sear shrimp briefly (under-cook). Mix cheeses.
Assemble 3 seafood layers with béchamel, shrimp, crab, cheese; finish with noodles, béchamel, Parmesan.
Bake covered 25 min; uncover 12–18 min to brown. Rest 12–15 min. Garnish & serve. 🍋
10 Detailed FAQs
1) Can I use canned crab or imitation crab?
Yes. For best flavor, choose refrigerated pasteurized lump over canned. If using imitation crab (surimi), expect a sweeter, firmer bite. Rinse, pat dry, and flake before layering to avoid excess moisture.
2) Do I have to pre-cook the shrimp?
Briefly searing helps you control doneness so they don’t overcook in the oven. If you prefer, you can fold raw chopped shrimp directly into layers; add 5–7 minutes to uncovered bake time and ensure the center is piping hot.
3) Can I skip the wine?
Absolutely—sub extra stock plus 1 tsp white wine vinegar or 1 Tbsp lemon juice for brightness. The flavor will be slightly different but still delicious.
4) How do I keep the lasagna from being watery?
Keep the béchamel thick-but-pourable; thoroughly drain crab; rest the baked lasagna 12–15 minutes; and avoid overloading with ricotta. No-boil noodles benefit from a hot-water soak to improve texture and reduce excess liquid absorption during baking.
5) Can I add other seafood?
Yes—scallops (quartered), lobster, or firm white fish (cod/halibut, flaked) are excellent. Keep total seafood around 2 pounds (900 g). Pre-cook delicate fish just until it flakes, then layer gently.
6) What cheeses melt best?
Whole-milk low-moisture mozzarella for stretch; Parmesan for savory depth; ricotta for creaminess. Gruyère or fontina are great alternatives for a slightly nuttier profile.
7) Is this freezer-friendly?
Yes. Assemble unbaked, wrap tightly, and freeze up to 2 months. Thaw overnight in the fridge, then bake. Baked leftovers also freeze well up to 2 months—reheat covered at 325°F / 165°C to 165°F / 74°C internal.
8) Can I make this gluten-free?
Use gluten-free lasagna sheets and thicken béchamel with a 1:1 GF flour blend or a cornstarch slurry (3 Tbsp cornstarch whisked into 1/3 cup cold milk; add near the end and simmer 1–2 minutes).
9) How do I scale for 4–6 servings?
Halve the recipe and build in an 8×8-inch pan. Bake covered 18–20 minutes, then uncover 10–12 minutes, watching for bubbling edges and light browning.
10) What should I serve with it?
Keep sides bright and crunchy—a lemony arugula salad, roasted asparagus, or a crisp slaw. For bread lovers, garlicky ciabatta to swipe through the creamy sauce. 🥖
SEO Tips & Internal Resources (For Readers Who Want More)
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Full Recipe Card 📌
Seafood Lasagna with Shrimp & Crab
Yield: 8–10 servings • Prep: 35 minutes • Bake: 37–45 minutes • Total: ~1 hour 20 minutes (plus resting)
Ingredients
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