Seafood blanquette

A revisited blanquette with fish and seafood, in a creamy sauce thickened with yoghurt rather than cream. Delicate, fresh from the sea and comforting, it is a lightened special-occasion dish.

Preparation: 20 min  |  Cooking: 25 min  |  Servings: 4  |  Difficulty: Medium

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, items) use average weights. 260 kcal · 43 g protein · 8 g carbohydrate · 5 g fat

Ingredients

• 500 g white fish
• 200 g prawns
• 300 g mushrooms
• 2 carrots
• 150 g Greek yoghurt
• 1 tbsp cornflour
• 1 lemon

Method

1. Poach the fish and prawns in a fish stock and set aside.
2. Cook the carrots and mushrooms in the stock.
3. Off the heat, thicken the stock with the yoghurt and cornflour.
4. Return the fish and seafood to the pan and finish with lemon juice.

Nutritional benefits

Fish and prawns provide lean protein and omega-3s that are good for cholesterol, while the vegetables add fibre. Thickening the sauce with yoghurt and cornflour rather than cream and butter makes this seafood blanquette much lighter. A delicate, balanced dish for special occasions, naturally gluten-free.

Variations and substitutions

• With scallops and mussels.
• Lactose-free: use plant-based cream.
• With saffron.
• Served with rice.

Storage and making ahead

Keeps for 1 day; reheat very gently without boiling (the sauce would split).

💡 Good to know

Thicken the sauce off the heat and do not let it boil again: the yoghurt and cornflour sauce stays smooth and the fish does not dry out.

See also

Discover more high-protein recipes · cholesterol-friendly recipes · healthy & balanced recipes · gluten-free recipes.

Ingredients in this recipe: white fish · prawns · mushrooms · carrots · Greek yoghurt.

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