Oven-Baked Seafood Gratin
Oven-Baked Seafood Gratin blends crab, shrimp, scallops, and flounder in a rich, creamy Cheddar sauce with a savory Parmesan finish. Each bite is luxurious and briny, with tender seafood tucked under a golden, cheesy crust. It’s an impressive dish for a cozy weekend dinner or a special gathering when you want something comforting yet elegant.
- Prep25 mins
- Cook1 hr
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Oven-Baked Seafood Gratin, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 46 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 13 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 29
- Heart Health
- 35
- Metabolic
- 40
- Digestive
- 23
- Inflammatory
- 53
- Performance
- 46
- General Wellness
- 1
Melt 1/2 cup butter in a heavy skillet. Add onion and bell pepper, and cook until tender. Stir in 1/2 cup flour and cook over medium heat for 10 minutes, stirring often. Add the crabmeat, take off the heat, and set aside.
- 2
In a large Dutch oven, bring water to a boil. Add the shrimp, scallops, and flounder, then simmer for 3 minutes. Drain, saving 1 cup of the cooking liquid. Set the seafood aside.
- 3
Preheat the oven to 350 degrees F (175 degrees C). Lightly grease a 9x13-inch baking dish.
- 4
In a heavy saucepan, melt the remaining 1/2 cup butter over low heat. Stir in the remaining 1/2 cup flour and cook, stirring constantly, for 1 minute. Gradually whisk in the milk and the 1 cup reserved cooking liquid. Raise the heat to medium and cook, stirring constantly, until the mixture thickens and bubbles. Stir in the Cheddar, vinegar, Worcestershire sauce, salt, pepper, and hot sauce. Fold in the cooked seafood.
- 5
Press the crabmeat mixture into the bottom of the prepared baking dish to make a crust. Spoon the seafood mixture over the crust and sprinkle with Parmesan.
- 6
Bake in the preheated oven for 30 minutes, or until lightly browned. Serve right away.
- Calories 632.16 kcal High 32%
- Protein 42.55 g Good Source 85%
- Carbohydrate 34.21 g 12%
- Total Fat 35.99 g High 46%
- Saturated Fat 20.37 g High 102%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 286.47 mg High 95%
- Sodium 509.92 mg High 22%
- Dietary Fiber 5.41 g Moderate 19%
- Total Sugars 12.65 g --
- Added Sugars 5.13 g Moderate 10%
- Calcium 341.0 mg Good Source 26%
- Iron 2.78 mg Moderate 15%
- Potassium 668.77 mg Moderate 14%
- Vitamin A 102.36 mcg Moderate 11%
- Vitamin C 5.32 mg Low Source 6%
- Vitamin D 1.87 mcg Low Source 9%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Shellfish 🦐
- Fish 🐟
- Milk 🥛
- Wheat 🌾
- Gluten
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Oven Baked Seafood Gratin is made with 17 ingredients and serves 8. It takes about 1 hr 25 mins and is rated medium. Key ingredients include All Purpose Flour, Black Pepper, Butter, and Crab. Each serving provides about 632.16 kcal, and is a good source of protein.
Recipe Questions
- What is Oven-Baked Seafood Gratin made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Butter, Crab, Flounder. The full list of 17 is above.
- How long does it take to make Oven-Baked Seafood Gratin?
- About 1 hr 25 mins in total: 25 mins to prepare and 1 hr to cook.
- How many calories are in one serving?
- One serving provides about 632.16 kcal. The full nutrition breakdown is above.
- Is Oven-Baked Seafood Gratin easy to make?
- This recipe is rated medium, with 17 ingredients and 6 steps.
- Is Oven-Baked Seafood Gratin healthy?
- Oven-Baked Seafood Gratin has an easyChef Pro health score of 47/100. Per serving, it provides 632.16 calories and 42.55 g of protein, or 85% of the Daily Value. It is a good source of calcium. Worth noting per serving: sodium at 509.92 mg (22% of the Daily Value), saturated fat at 20.37 g (102% of the Daily Value) and added sugars at 5.13 g (10% of the Daily Value). It contains Shellfish, Fish, Milk, Wheat, Gluten, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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