Heart-Healthy Spaghetti with Seafood
Dive into a deliciously wholesome meal with our Heart-Healthy Spaghetti with Seafood recipe! This dish combines tender whole-grain spaghetti with succulent shrimp and scallops, all simmered in a fragrant medley of fresh garlic, cherry tomatoes, and spinach. Infused with the zing of freshly squeezed lemon juice and a hint of red pepper flakes, this recipe is light yet packed with flavor. Finished with a touch of olive oil and vibrant parsley, it provides a nutritious, low-sodium option perfect for seafood lovers seeking a guilt-free indulgence. Ready in just 40 minutes, this one-skillet wonder is as quick to prepare as it is satisfying to eat, making it ideal for weeknight dinners or special occasions.
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Recipe Information
Ingredients
- 12 ounces whole-grain spaghetti
- 2 tablespoons olive oil, extra virgin
- 3 cloves garlic, minced
- 2 cups cherry tomatoes, halved
- 3 cups spinach, fresh
- 12 ounces shrimp, deveined and peeled
- 8 ounces scallops
- 1 cup low-sodium vegetable broth
- 2 tablespoons lemon juice, freshly squeezed
- 0.5 teaspoons red pepper flakes
- 2 tablespoons parsley, fresh and chopped
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper, freshly ground
Instructions
Bring a large pot of water to a boil and cook the whole-grain spaghetti according to the package instructions. Drain the pasta, reserving 1/2 cup of the cooking water, and set aside.
In a large non-stick skillet, heat the olive oil over medium heat. Add the minced garlic and cook for 1 minute, stirring constantly, until fragrant.
Add the cherry tomatoes to the skillet and cook for 3-4 minutes, stirring occasionally, until softened.
Stir in the spinach and let it wilt, about 2 minutes.
Push the vegetables to one side of the skillet and add the shrimp and scallops to the empty side. Cook for 2-3 minutes per side, or until the seafood is opaque and cooked through.
Pour in the low-sodium vegetable broth and reserved pasta cooking water. Stir to combine and let the mixture simmer for 3 minutes.
Add the cooked spaghetti to the skillet along with the lemon juice and red pepper flakes. Toss to coat the pasta evenly and cook for another 2 minutes to allow the flavors to meld.
Season with salt and black pepper to taste. Remove the skillet from the heat and sprinkle fresh chopped parsley on top.
Serve immediately and enjoy a heart-healthy, flavorful meal!
Nutrition Facts
Calories |
1471 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.3 g | 48% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 711 mg | 237% | |
| Sodium | 3826 mg | 166% | |
| Total Carbohydrate | 138.2 g | 50% | |
| Dietary Fiber | 30.2 g | 108% | |
| Total Sugars | 15.6 g | ||
| Protein | 156.7 g | 313% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 814 mg | 63% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 6018 mg | 128% | |
*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.
