Mediterranean Seafood Lasagna with Lemon, Herbs & Creamy Yogurt sauce
This Mediterranean-style seafood lasagna layers tender white fish, shrimp, and calamari with a light garlic–lemon tomato sauce and a healthy yogurt-based bechamel instead of heavy cream. Fresh herbs, olive oil, and a touch of feta give it a coastal Greek–Italian feel—luxurious but not heavy.
⏱️ Time Required
Prep time: 25 minutes
Cook time: 40 minutes
Rest time: 10 minutes
Total time: ~1 hour 15 minutes
🛒 Ingredients
Seafood Filling
200 g shrimp, peeled & deveined
200 g white fish (cod, haddock, or seabass), cubed
100 g calamari rings (optional but authentic)
1 tbsp olive oil
2 garlic cloves, minced
Zest of ½ lemon
Salt & black pepper to taste
Mediterranean Tomato Sauce
1 tbsp olive oil
1 small onion, finely chopped
2 garlic cloves, minced
1½ cups crushed tomatoes
1 tsp dried oregano
½ tsp dried basil
Salt & black pepper
1 tbsp chopped fresh parsley
Light Yogurt Bechamel
2 tbsp olive oil
2 tbsp whole wheat flour
1½ cups warm milk
½ cup Greek yogurt (room temperature)
Pinch of nutmeg (optional)
Salt & white pepper
Lasagna Layers
9–10 lasagna sheets (whole wheat preferred)
½ cup shredded Mozzarella
¼ cup crumbled feta
Fresh parsley or dill for topping
👩🍳 Instructions
Step 1: Prepare Seafood
1. Heat olive oil in a pan.
2. Add garlic and sauté briefly.
3. Add shrimp, fish, and calamari.
4. Season with salt, pepper, and lemon zest.
5. Cook 2–3 minutes only (do not overcook). Set aside.
Step 2: Make Tomato Sauce
1. Heat olive oil in another pan.
2. Sauté onion until soft.
3. Add garlic, then tomatoes, oregano, basil, salt, and pepper.
4. Simmer 10 minutes.
5. Stir in fresh parsley. Remove from heat.
Step 3: Make Yogurt Bechamel
1. Heat olive oil, add flour, whisk for 1 minute.
2. Slowly add warm milk, whisking continuously.
3. Cook until lightly thick.
4. Turn off heat, whisk in yogurt, nutmeg, salt, and pepper.
Step 4: Assemble Lasagna
1. Preheat oven to 180°C (350°F).
2. Spread a thin layer of tomato sauce in baking dish.
3. Layer lasagna sheets → seafood → tomato sauce → bechamel.
4. Repeat layers (3 times).
5. Top with mozzarella and feta.
Step 5: Bake
1. Cover with foil and bake 25 minutes.
2. Remove foil and bake 15 minutes until golden.
3. Rest 10 minutes before slicing.
🌟 Tips for Best Results
Do not overcook seafood before baking
Yogurt must be room temperature to avoid curdling
Use fresh lemon zest for true Mediterranean aroma
Whole wheat pasta adds fiber and lighter digestion
❓ Frequently Asked Questions
Q: Can I make it without calamari?
Yes, increase shrimp or fish.
Q: Can I make it ahead?
Yes—assemble and refrigerate up to 24 hours before baking.
Q: Is this heavy like classic lasagna?
No—much lighter due to yogurt béchamel and seafood.
Q: Can I freeze it?
Yes, freeze baked portions up to 1 month.
🧮 Nutritional Information
Calories: ~430 kcal
Protein: 32 g
Carbohydrates: 38 g
Fat: 16 g
Fiber: 4 g
Omega-3: High