485 kcal 32g protein 30 min Low-CalorieHigh-ProteinQuickMediterraneanPescatarian

Mediterranean Seafood Pasta with White Wine, Garlic, and Cherry Tomatoes

A healthy 30-minute seafood pasta with mussels, shrimp, and a crisp white wine garlic sauce ready in

Mediterranean Seafood Pasta with White Wine, Garlic, and Cherry Tomatoes

A light, elegant seafood pasta where plump mussels open to release their briny liquor, shrimp turn coral-pink, and a splash of dry white wine creates a fragrant pan sauce. Whole wheat pasta adds nuttiness and fiber while keeping calories in check.

Ingredients

Serves 3

  • 70g whole wheat pasta
  • 150g raw shrimp (peeled, deveined)
  • 150g fresh mussels (cleaned)
  • 200g cherry tomatoes, halved
  • 3 garlic cloves, minced
  • 1/2 small onion, diced
  • 120ml dry white wine
  • 2 tbsp extra virgin olive oil
  • 250ml low-sodium fish stock
  • 1 tbsp tomato paste
  • 1/4 tsp red pepper flakes
  • 2 tbsp fresh parsley, chopped
  • Salt and pepper to taste

Method

  1. Bring a large pot of salted water to boil. Add pasta and cook according to package directions until al dente, about 8-10 minutes. Reserve 1/2 cup pasta water before draining. Set pasta aside.

  2. While pasta cooks, prepare the seafood. Rinse mussels under cold running water, pulling off any beards. Discard any that are already open or have cracked shells. Pat shrimp dry with paper towels—this ensures proper browning.

  3. Heat olive oil in a large deep skillet over medium-high heat until shimmering. Add onion and cook until translucent and soft, about 3 minutes, stirring occasionally. The edges should turn slightly golden.

  4. Add minced garlic and red pepper flakes. Cook for 30 seconds until fragrant—you'll smell the garlic become aromatic but not burned. Stir in tomato paste and cook for 1 minute to cook out raw taste.

  5. Pour in white wine and let it reduce by half, about 2-3 minutes. You want the alcohol to cook off and leave a concentrated, fragrant base. Swirl the pan occasionally.

  6. Add fish stock and bring to a gentle simmer. Add mussels first—they need longer to open than shrimp. Cover and cook for 3-4 minutes. Watch for shells popping open; discard any that stay closed.

  7. Add shrimp to the pan in a single layer. Cook for 2-3 minutes until they turn pink and curl. The internal temp should reach 63°C. Don't overcook or they'll become rubbery.

  8. Add the cooked pasta to the sauce. Toss everything together, adding reserved pasta water a little at a time if needed to loosen the sauce. The sauce should lightly coat each strand.

  9. Remove from heat. Stir in most of the fresh parsley, reserving some for garnish. Season with salt and pepper to taste. Serve immediately in warm bowls.

Nutrition (per serving)

Calories485 kcal
Protein32 g
Carbohydrates42 g
Fat14 g
Fiber5 g

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