Heart-Healthy Clams in Tomato Sauce
Delight your taste buds with this **Heart-Healthy Clams in Tomato Sauce** recipe, a nutrient-packed seafood dish that's as flavorful as it is good for you. Bursting with the natural brininess of fresh clams, this dish is gently simmered in a fragrant sauce made with **low-sodium diced tomatoes**, a touch of **tomato paste**, and a splash of **dry white wine**, creating the perfect balance of zest and richness. Sautéed garlic and onions lend a savory base, while a subtle kick of **red pepper flakes** adds a pleasing warmth. Light yet satisfying, this recipe is ideal for those seeking health-conscious comfort food. Topped with fresh parsley and served with a squeeze of lemon, it’s the perfect centerpiece for a Mediterranean-inspired meal. Ready in under 45 minutes and made without processed sodium, this dish is a wholesome celebration of clean, coastal flavors. Keywords: heart-healthy, clams in tomato sauce, Mediterranean, low-sodium, seafood recipe, quick dinner idea.
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Recipe Information
Ingredients
- 2 pounds fresh clams
- 2 tablespoons olive oil
- 4 cloves garlic cloves, minced
- 1 medium onion, finely chopped
- 14 ounces canned diced tomatoes, low-sodium
- 2 tablespoons tomato paste
- 1 cup dry white wine
- 1 cup low-sodium vegetable broth
- 0.5 teaspoons red pepper flakes
- 0.25 cup fresh parsley, chopped
- 1 lemon, wedges for serving
- to taste black pepper, freshly ground
Instructions
Thoroughly rinse clams under cold water, discarding any with broken shells or that do not close when tapped. Set aside.
In a large pan, heat olive oil over medium heat. Add the minced garlic and chopped onion, sautéing for about 3-4 minutes until the onion is translucent.
Stir in the canned diced tomatoes and tomato paste. Cook for another 5 minutes, allowing the mixture to simmer gently.
Pour in the dry white wine and bring to a simmer. Let the mixture cook for approximately 2-3 minutes to reduce slightly.
Add the low-sodium vegetable broth and red pepper flakes, stirring to combine. Simmer for 5 more minutes, allowing the flavors to meld together.
Gently place the clams into the pan, cover, and cook for 6-8 minutes, checking occasionally. The clams are done when their shells have opened completely. Discard any that have not opened after cooking.
Once cooked, remove from heat and season with freshly ground black pepper to taste.
Garnish with chopped fresh parsley and serve immediately with lemon wedges on the side.
Nutrition Facts
Calories |
2004 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.9 g | 61% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 608 mg | 203% | |
| Sodium | 785 mg | 34% | |
| Total Carbohydrate | 98.9 g | 36% | |
| Dietary Fiber | 11.6 g | 41% | |
| Total Sugars | 24.8 g | ||
| Protein | 240.6 g | 481% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1129 mg | 87% | |
| Iron | 261.8 mg | 1454% | |
| Potassium | 7865 mg | 167% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
