Linguine with White Wine Seafood Sauce
Light Italian pasta with shrimp, mussels, and white wine sauce in under 30 minutes. High-protein din
A silky white wine sauce clings to al dente linguine, dotted with briny mussels and plump shrimp. The sauce gets its body from a quick reduction—no cream—just garlic, shallots, and a splash of wine finished with a knob of cold butter for glossy elegance.
Ingredients
Serves 4
- 150g whole wheat linguine
- 250g raw shrimp, peeled and deveined
- 200g fresh mussels, cleaned and debearded
- 2 tbsp extra virgin olive oil
- 3 cloves garlic, minced
- 1 medium shallot, finely diced
- ½ cup dry white wine
- ½ cup low-sodium chicken broth
- 150g cherry tomatoes, halved
- 1 small zucchini, diced
- 2 tbsp cold unsalted butter
- ¼ cup fresh flat-leaf parsley, chopped
- ¼ tsp red pepper flakes
- Sea salt and freshly ground black pepper, to taste
Method
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Bring a large pot of salted water to rolling boil. Add linguine, stir immediately to prevent sticking, and cook 2 minutes shy of package directions (about 8-10 minutes). Reserve 1 cup pasta water before draining.
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While pasta cooks, heat olive oil in a large deep skillet over medium-high heat until shimmering. Add shallot, cook 2 minutes until translucent but not browned, stirring with wooden spoon.
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Add garlic and red pepper flakes, stir 30 seconds until fragrant—the garlic should be pale gold, not dark brown. Burnt garlic turns bitter, so watch closely.
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Pour in white wine and chicken broth, scraping up any fond from the pan bottom. Bring to vigorous simmer, reduce by half (about 3-4 minutes). The liquid should coat a spoon lightly.
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Add zucchini, cook 2 minutes until slightly softened but still vibrant green. Add cherry tomatoes, cook 1 minute until they begin to release their juices.
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Add shrimp first—they take longer than mussels. Arrange in single layer, cook 90 seconds per side until pink and opaque. Remove to plate. Add mussels to pan, cover, steam 3-4 minutes until they open. Discard any closed shells.
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Return shrimp to pan along with drained pasta. Toss everything together over medium heat. Add reserved pasta water 1 tablespoon at a time if sauce is too tight—should lightly coat pasta.
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Remove from heat. Add cold butter pieces, toss rapidly to create emulsified, glossy sauce. The butter should melt into tiny globules rather than melting completely. Add parsley, season with salt and pepper, serve immediately.
Nutrition (per serving)
| Calories | 485 kcal |
|---|---|
| Protein | 32 g |
| Carbohydrates | 48 g |
| Fat | 18 g |
| Fiber | 6 g |
Tags & Keywords
- healthy italian recipes
- low calorie italian dinner
- italian
- italian-recipes
- 35-minute weeknight dinner
- low-calorie
- low-calorie-recipes
- high-protein
- high-protein-recipes
- quick-dinner
- weeknight-dinner
- mediterranean-diet