Seafood Casserole with Leeks & Light Cream (Rich in sea protein)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
White fish and shrimp in a light cream sauce over slow-cooked leeks — a sea-protein casserole that's rich in flavor and low in glycemic load.
This casserole quietly lives the low-glycemic dream: white fish and shrimp for a generous plate of sea protein, leeks sweated until they're sweet, and just enough light cream to make it feel luxurious without tipping the balance. It's the kind of one-pot dinner that impresses guests and keeps your blood sugar entirely unbothered.
🥄 Ingredients
- 🫗 300g / 10 oz firm white fish (cod or haddock), cut into chunks
- 🫗 150g / 5 oz raw peeled shrimp
- 🫗 2 leeks, white and pale green parts, sliced
- 🫗 300ml / 1 1/4 cups low-sodium fish or vegetable broth
- 🫗 150ml / 2/3 cup light cream (crème légère)
- 🫗 1 tablespoon olive oil
- 🫗 1 tablespoon all-purpose flour
- 🫗 1/2 lemon
- 🫗 2 tablespoons chopped fresh parsley or dill
- 🫗 Salt and black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Warm the olive oil in a deep skillet over medium heat. Cook the leeks 6–7 minutes until soft and sweet.
Stir in the flour and cook 1 minute. Add the broth gradually, whisking constantly, then simmer 5 minutes until slightly thickened.
Add the fish chunks and shrimp; simmer gently 6–8 minutes until the fish is opaque and flakes and the shrimp turn pink and curl.
Stir in the light cream and warm through without letting it boil. Season, then finish with a squeeze of lemon and the herbs.
Serve in shallow bowls, spooning the pan sauce over everything.
⚠️ Common Mistakes
- ✕
Overcooking the shrimp into rubber — they're pink and curled in under a minute.
- ✕
Adding all the flour at once, which clumps; whisk as you pour.
- ✕
Serving the fish before doing the flake test.
🔄 Variations
Swap in mussels or clams for a fuller seafood pot.
Add green beans or peas with the leeks for color.
A splash of white wine alongside the broth adds depth (the alcohol cooks off).
🧊 Storage
- 📦
Keeps 2 days refrigerated; reheat gently so the cream holds together.
- 📦
Not a freezer dish — cream and shrimp both suffer.
💡 Chef Tips
Tip 1: Leeks need a proper slow sweat — browning ruins their natural sweetness.
Tip 2: Keep the heat gentle once the cream is in; boiling splits it.
Tip 3: The fish does the heavy lifting here — the cream is there to carry, not to dominate.
Tip 4: A pinch of nutmeg leans right into the leeks' sweetness.
❓ FAQ
Is light cream still okay for a low-GI meal? Yes — the cream is modest, and the plate is built around lean protein and vegetables, not carbohydrate.
Which fish should I choose? Any firm white fish — cod, haddock, or sea bass all work here.
Can I make it dairy-free? Use coconut milk and a cornstarch-and-broth slurry in place of the flour and cream.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →