Low Sodium Seafood Pasta
Dive into the vibrant flavors of this Low Sodium Seafood Pasta, a heart-healthy take on a classic favorite that’s brimming with fresh, wholesome ingredients. Perfectly cooked whole wheat spaghetti is tossed with a medley of sautéed cherry tomatoes, zucchini, and baby spinach, enhanced by bright notes of lemon zest and juice. Tender sea scallops or shrimp take center stage, complemented by a light, savory broth made with unsalted vegetable stock — all coming together for a dish that’s satisfying and low in sodium. Ready in just 40 minutes, this nutritious recipe is ideal for weeknight dinners or special occasions. Garnish with fresh parsley and a pinch of red pepper flakes for a hint of heat, and enjoy this delectable seafood pasta that doesn’t sacrifice flavor for health.
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Recipe Information
Ingredients
- 12 oz Whole wheat spaghetti
- 3 tbsp Olive oil
- 4 cloves Fresh garlic, minced
- 1.5 cups Cherry tomatoes, halved
- 1 medium Zucchini, thinly sliced
- 1 Lemon, zested and juiced
- 0.25 cup Fresh parsley, chopped
- 2 cups Baby spinach
- 1 lb Sea scallops or shrimp, peeled and deveined
- 0.5 cup Unsalted vegetable stock
- 0.5 tsp Freshly ground black pepper
- 0.25 tsp Red pepper flakes (optional)
Instructions
Bring a large pot of water to a boil. Add the whole wheat spaghetti and cook according to package instructions until al dente. Reserve 1/2 cup of the pasta water and drain the rest. Set the pasta aside.
In a large skillet over medium heat, heat 2 tablespoons of olive oil. Add the minced garlic and sauté for about 1 minute, or until fragrant.
Add the cherry tomatoes to the skillet and cook for 3-4 minutes until they start to soften. Then add the zucchini slices and continue to cook for another 3 minutes.
Add the lemon zest and juice to the skillet, stirring well. Add the baby spinach and cook until wilted, about 2 minutes.
In another skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat. Add the scallops or shrimp, cooking each side for 2-3 minutes until opaque and cooked through.
Transfer the seafood to the skillet with the vegetables. Reduce the heat to low and add the unsalted vegetable stock and reserved pasta water. Stir everything together, allowing the flavors to meld.
Toss in the cooked pasta, turning to coat well with the sauce and vegetables. Season with freshly ground black pepper and red pepper flakes, if using.
Remove from heat, sprinkle with fresh parsley, and serve immediately.
Nutrition Facts
Calories |
1458 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.3 g | 63% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 186 mg | 62% | |
| Sodium | 3149 mg | 137% | |
| Total Carbohydrate | 146.7 g | 53% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 16.8 g | ||
| Protein | 115.9 g | 232% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 366 mg | 28% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 3760 mg | 80% | |
*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.
