Seafood Bake for Two Recipe

Background and History

The seafood bake is a beloved dish with roots in coastal cuisines around the world. Originating from the tradition of seaside communities using fresh catches of the day, seafood bakes are known for their simplicity and rich flavors. This dish often includes a variety of seafood, such as shrimp, scallops, and fish, combined with vegetables and herbs, then baked to perfection. It’s a versatile and delightful way to enjoy the ocean’s bounty.

Serves

• 2 people

Time

• Total: 50 minutes

Cooking Time

• Preparation: 20 minutes
• Baking: 30 minutes

Ingredients

• 8 oz shrimp, peeled and deveined
• 8 oz scallops
• 1 small cod fillet (about 8 oz), cut into chunks
• 1 small red bell pepper, sliced
• 1 small yellow bell pepper, sliced
• 1 small zucchini, sliced
• 1 small red onion, sliced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 lemon, sliced
• 1 tsp Old Bay seasoning
• 1 tsp paprika
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions

Preheat the Oven

Preheat your oven to 400°F (200°C).

Prepare the Vegetables:

Slice the red and yellow bell peppers, zucchini, and red onion.

Mince the garlic

Prepare the Seafood:

Rinse and pat dry the shrimp, scallops, and cod fillet. Cut the cod into bite-sized chunks.

Season the Ingredients

In a large bowl, combine the shrimp, scallops, cod, bell peppers, zucchini, red onion, and garlic.

Drizzle with olive oil and sprinkle with Old Bay seasoning, paprika, salt, and pepper. Toss to coat evenly.

Assemble the Bake

Spread the seasoned seafood and vegetables in a single layer on a baking sheet or in a baking dish.

Arrange lemon slices over the top.

Bake

Place in the preheated oven and bake for 25-30 minutes, or until the seafood is cooked through and the vegetables are tender.

Garnish and Serve

Remove from the oven and sprinkle with fresh parsley.

Serve immediately, enjoying the medley of flavors and the freshness of the seafood.

Nutrition Facts (per serving)

Calories: 400

Protein: 35g

Carbohydrates: 15g

Fat: 20g

Fiber: 4g

Sodium: 800mg

Notes

Ingredient Substitutions:

You can substitute the cod with other white fish like haddock or tilapia.

Add other seafood like clams or mussels for variety.

Side Dishes:

Pair this dish with a light salad, crusty bread, or a side of rice.

Storage

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.

Allergy Warning

Seafood Allergies

This dish contains shellfish and fish, which are common allergens. Ensure that no one consuming this dish has a seafood allergy.

Cross-Contamination

Be cautious of cross-contamination if preparing for someone with seafood allergies. Use separate utensils and cutting boards.

Enjoy this simple yet flavorful seafood bake, perfect for a romantic dinner for two or a special treat to celebrate the flavors of the sea!

What is the best way to cook seafood?

The best way to cook seafood depends on the type and cut of the seafood. Popular methods include grilling, baking, steaming, and pan-searing. Each method preserves the natural flavors and textures while ensuring the seafood is cooked safely.

Can seafood casserole be frozen?

Yes, seafood casserole can be frozen. To freeze, allow the casserole to cool completely, then transfer it to an airtight container or wrap it tightly with aluminum foil. It can be stored in the freezer for up to three months. Thaw in the refrigerator overnight before reheating.

What is the suitable cooking method for baking fish?

Baking fish is a straightforward and healthy method. Preheat the oven to 375°F (190°C). Season the fish with herbs, spices, and a bit of olive oil, then place it in a baking dish. Bake for about 15-20 minutes, or until the fish flakes easily with a fork.

What is seafood seasoning made of?

Seafood seasoning typically includes a blend of spices such as paprika, black pepper, garlic powder, onion powder, cayenne pepper, dried thyme, dried basil, and sometimes celery salt. Old Bay seasoning is a popular example.

What spices go best with seafood?

Spices that go best with seafood include paprika, garlic powder, onion powder, cayenne pepper, black pepper, and dried herbs like thyme, basil, and oregano. These enhance the natural flavors without overpowering the seafood.

Which herb is good for seafood?

Dill is an excellent herb for seafood, adding a fresh and slightly tangy flavor. Other good herbs include parsley, thyme, basil, and tarragon. These herbs complement the delicate flavors of seafood dishes.

What gives seafood flavor?

Seafood flavor is enhanced by using fresh herbs, spices, citrus fruits like lemon or lime, and aromatics such as garlic and onions. Cooking methods like grilling or broiling also add a smoky depth of flavor.

What seasonings taste like seafood?

Seasonings that mimic seafood flavors typically contain umami-rich ingredients. Seaweed-based seasonings and spice blends like Old Bay can evoke the taste of seafood. Some vegan seafood seasonings use a combination of kelp, mushroom powder, and spices.

Which seafood is most tasty?

Taste is subjective, but many people find lobster, scallops, shrimp, and salmon to be some of the tastiest seafood options. These types are prized for their rich flavors and tender textures.

How to add seafood flavor?

To add seafood flavor, you can use seafood stock or broth in your recipes. Incorporating ingredients like fish sauce, anchovy paste, or seaweed can also enhance the seafood taste. Additionally, using fresh herbs, citrus, and appropriate seasonings can bring out the best in seafood dishes.