Mediterranean Diet Seafood Pasta
Elevate your dining experience with this vibrant Mediterranean Diet Seafood Pasta, a deliciously healthy dish that combines the bold flavors of the Mediterranean with the ocean's finest catches. This recipe features whole grain spaghetti tossed with succulent shrimp, tender mussels, and a medley of fresh veggies like cherry tomatoes, red bell peppers, and zucchini. A splash of white wine and a squeeze of fresh lemon juice create a light, zesty sauce, perfectly complemented by fragrant garlic and chopped basil. Ready in just under an hour, this seafood pasta is a wholesome, nutrient-packed meal that’s ideal for weeknight dinners or entertaining guests. Treat your taste buds while staying true to the principles of the Mediterranean diet with every forkful of this satisfying dish!
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Recipe Information
Ingredients
- 12 oz Whole grain spaghetti
- 3 tbsp Olive oil
- 4 Garlic cloves, minced
- 2 cups Cherry tomatoes, halved
- 1 Red bell pepper, sliced
- 1 Zucchini, sliced
- 1 lb Large shrimp, peeled and deveined
- 1 lb Mussels, cleaned and debearded
- 1 cup White wine
- 1 Lemon, juiced
- 1 cup Fresh basil leaves, chopped
- 1 tsp Salt
- 0.5 tsp Black pepper
Instructions
Bring a large pot of salted water to boil and cook the whole grain spaghetti according to package instructions until al dente. Drain and set aside.
In a large skillet, heat olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant but not browned.
Add the cherry tomatoes, red bell pepper, and zucchini to the skillet. Cook, stirring occasionally, for about 5 minutes until the vegetables begin to soften.
Increase the heat to medium-high and add the shrimp to the skillet. Cook for 2-3 minutes until the shrimp are pink and opaque.
Add the mussels to the skillet and pour in the white wine. Cover and cook for about 5 minutes, or until the mussels have opened. Discard any mussels that do not open.
Lower the heat to medium and add the cooked spaghetti to the skillet. Toss everything together to combine.
Add the lemon juice, fresh basil, salt, and black pepper. Toss again and cook for another 1-2 minutes to heat through.
Serve the seafood pasta in bowls, garnishing with additional basil if desired.
Nutrition Facts
Calories |
2409 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.0 g | 92% | |
| Saturated Fat | 13.6 g | 68% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 1113 mg | 371% | |
| Sodium | 4895 mg | 213% | |
| Total Carbohydrate | 165.2 g | 60% | |
| Dietary Fiber | 27.4 g | 98% | |
| Total Sugars | 20.8 g | ||
| Protein | 245.9 g | 492% | |
| Vitamin D | 10.1 mcg | 51% | |
| Calcium | 1121 mg | 86% | |
| Iron | 37.7 mg | 209% | |
| Potassium | 5408 mg | 115% | |
*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.
