Healthy Fish & Seafood Casserole Recipes

Find healthy, delicious fish and seafood casserole recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Tuna Casserole with Peas

Maya Feller, M.S., RD, CDN, of Brooklyn-based Maya Feller Nutrition, has worked with many low-income families and is well-versed in the realities of putting food on the table that is healthy, tastes good, isn't time-prohibitive and is affordable. "A traditional tuna casserole provides both protein and carbohydrates to keep you full, and is kid-friendly and easy to make," she says about this tuna casserole recipe. (This recipe was part of a feature story, "The Real Cost of Healthy Food," in EatingWell magazine and has not been tested by our Test Kitchen.)
By Maya Feller M.S., RD, CDN

Greek Tuna Casserole

Rating: 5 stars
1
Tuna casserole is a timeless comfort-food recipe; this one incorporates eggplant, artichoke hearts, oregano, olives and feta cheese for a Greek flair.

Easy Tuna Noodle Casserole

Use reduced fat soup and fat-free milk to make this favorite casserole lower in fat and calories. Adding a variety of vegetables makes it more nutritious than the traditional recipe.

Baked Cod Casserole

Rating: 4.3 stars
23
Dry white wine and Gruyère cheese give this fish casserole a rich flavor that hides its virtue. Before baking, we top the dish with seasoned whole-wheat breadcrumbs, which add a wholesome, nutty flavor and dietary fiber. For variety, you can substitute almost any mild white fish.

Seafood Chowder Casserole

Rating: 4.71 stars
14
New England seafood chowder inspired the flavors here, but we've enhanced them further with Gruyère cheese and a crispy crumb topping. We like the combination of shrimp, cod and crab, but feel free to experiment with other types of seafood--scallops, clams and mahi-mahi would also work well.

Quick Shrimp Enchilada Bake

Rating: 4.42 stars
43
Shrimp enchiladas offer a taste of coastal Mexican cuisine but some versions contain so much cheese, butter and sour cream that they can pack a whopping 50 grams of fat per serving. Our version has vibrant flavor and only half the calories and 6 grams of fat per serving, plus we use precooked peeled shrimp so you can get the dish on your table fast enough for a weeknight supper. The addition of refried beans helps makes these enchiladas an excellent source of fiber as well.

Skillet Tuna Noodle Casserole

Rating: 4.26 stars
39
Known as Tuna-Pea Wiggle to some, this family-friendly tuna noodle casserole tends to be made with canned soup and whole milk, which means high fat and sodium. We remedy this by making our own creamy mushroom sauce with nonfat milk thickened with a bit of flour. Look for whole-wheat egg noodles--they have more fiber than regular egg noodles (but this dish will work well and taste great with either).

Baked Cod with Chorizo & White Beans

Rating: 4.18 stars
33
This recipe follows the Spanish and Portuguese tradition of pairing mild white fish with full-flavored cured sausage--just a bit gives the whole dish a rich, smoky flavor. Make it a meal: Enjoy with steamed green beans and roasted potatoes tossed with thyme and coarse salt.

Spinach & Tuna Noodle Casserole

Rating: 4 stars
6
Homemade mushroom sauce kicks the can of soup out of the picture in this veggie-centric, healthy riff on a classic tuna-noodle casserole recipe. Serve with steamed green beans.

Tuna-&-Tomato Mac & Cheese

Rating: 3.8 stars
10
Tuna mac & cheese takes a trip to the Southwest with spicy tomato and festive blue tortilla chips on top. Canned tomatoes with green chiles and ancho chile powder add a peppery kick, but if you like, you can keep it mellow by using a 14-ounce can of drained petite diced tomatoes and mild chili powder.

Spicy Shrimp Casserole

Shrimp takes center stage in this spicy Mexican-inspired casserole. It's loaded with corn, green salsa, and Monterey Jack cheese and topped with crunchy homemade tortilla strips.

Mediterranean Roasted Fish & Vegetables

Here's a roasted fish entree plus side dish all in one package. Besides the convenience of one roasting pan, both the fish and the vegetables get the benefit of their flavors mingling as they cook side by side. The recipe calls for a firm white fish, such as striped bass or cod, but salmon would also work beautifully with the fennel, potatoes and tomatoes.
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Inspiration and Ideas

Puglian-Style Paella
In this Italian paella recipe, potatoes and other vegetables are layered with mussels and rice and baked in a casserole dish. Be sure to cover the rice completely with vegetables to ensure it cooks properly.
Fish & Mushroom Casserole with Crispy Phyllo
Rating: Unrated
6
This fish and mushroom casserole recipe features a crispy phyllo topping on a hearty stew full of mushrooms and chunks of cod swimming in a rich sherry sauce. Other firm white fish work too--use whatever looks best at the seafood counter.

Tuna Noodle Casserole

Rating: 4.2 stars
5

Just like mom used to make--only healthier and updated with fresh flavors like sun-dried tomatoes and toasted pine nuts.