Here’s a gourmet-style, low-carb recipe you can use:

🦐🐟 Gourmet Seafood Cassolette Delight (Low-Carb)

This elegant seafood cassolette is creamy, rich, and restaurant-worthy — loaded with tender seafood in a silky garlic-herb sauce. Perfect for keto, low-carb, or high-protein menus.

⏱ Time & Yield

Prep: 10 minutes
Cook: 18–20 minutes
Serves: 3–4

🛒 Ingredients

• 200 g shrimp, peeled & deveined
• 200 g white fish (cod, haddock, or tilapia), cubed
• 100 g scallops (optional but gourmet)
• 1 tbsp butter
• 1 tbsp olive oil
• 2 cloves garlic, minced
• ½ cup mushrooms, sliced
• ¼ cup onion, very finely chopped
• ¾ cup heavy cream
• ¼ cup chicken or seafood broth
• ¼ cup grated Parmesan cheese
• 1 tbsp cream cheese
• 1 tsp lemon juice
• ½ tsp paprika
• ½ tsp Italian seasoning
• Salt & black pepper to taste
• Fresh parsley (for garnish)

Optional upgrades: spinach, asparagus tips, white wine (1 tbsp), chili flakes

👩‍🍳 Instructions

1️⃣ Preheat oven to 375°F (190°C). Lightly grease small baking dish or ramekins.

2️⃣ Sauté base:
In a skillet, heat butter and olive oil. Cook onion and mushrooms 2–3 minutes. Add garlic, cook 30 seconds.

3️⃣ Make sauce:
Pour in cream and broth. Stir in cream cheese, Parmesan, lemon juice, and seasonings. Simmer 3–4 minutes until silky.

4️⃣ Add seafood:
Gently fold in shrimp, fish, and scallops. Remove from heat.

5️⃣ Bake:
Transfer to dish. Bake uncovered 12–15 minutes until seafood is just cooked.

6️⃣ Finish:
Garnish with parsley. Serve hot.

🥗 Nutrition (per serving – approx)

• Calories: ~320
• Protein: ~28–32 g
• Fat: ~21 g
• Carbs: ~5 g
• Fiber: ~1 g
• Net carbs: ~4 g

✔ Low-carb
✔ Keto-friendly
✔ High-protein
✔ Gluten-free
✔ Diabetic-friendly

💡 Pro Tips

• For extra gourmet flavor: add 1 tbsp white wine to sauce
• For cheesy crust: sprinkle Parmesan on top before baking
• For dairy-lighter: replace half cream with evaporated milk
• For meal prep: keeps 2 days refrigerated
• Serve with cauliflower mash, zucchini noodles, or sautéed spinach