Whole-Wheat Linguine with Shrimp, Mussels, and White Wine
How to make low-calorie Italian seafood pasta with white wine? Shrimp, mussels, and whole-wheat ling
Garlic sizzles in olive oil, white wine steams into briny mussels, and shrimp turn pink in minutes. Tossing whole-wheat linguine with pasta water creates a glossy sauce that clings.
Ingredients
Serves 4
- 8 oz whole-wheat linguine
- 12 oz large shrimp, peeled and deveined
- 1 lb mussels, scrubbed and debearded
- 2 tbsp extra-virgin olive oil
- 4 cloves garlic, thinly sliced
- 1/2 tsp red pepper flakes
- 1/2 cup dry white wine
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh flat-leaf parsley, chopped
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1 lemon, zest and juice
Method
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Step 1: Bring a large pot of well-salted water to a rolling boil. Add the whole-wheat linguine and cook until 1 minute shy of al dente, about 7 minutes. Scoop out 1 cup pasta water, then drain. The pasta should still have a firm bite at the center.
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Step 2: While the pasta cooks, heat 2 tbsp olive oil in a large skillet over medium. Add garlic and red pepper flakes. Cook 30–45 seconds, stirring, until the garlic smells sweet and turns pale gold—do not let it brown. Add shrimp in a single layer. Cook 1–2 minutes per side, until the shrimp curl into a C shape and are opaque pink. Transfer to a plate.
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Step 3: Raise heat to medium-high. Add mussels and white wine to the skillet. Cover and steam 3–4 minutes, shaking the pan once, until the shells open wide. Discard any that stay shut. Use tongs to move mussels to the plate with shrimp. The wine will reduce slightly and smell briny.
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Step 4: Add cherry tomatoes to the skillet. Cook 2 minutes, pressing lightly, until they blister and release their juices. Return shrimp and mussels, then add drained linguine, parsley, lemon zest, lemon juice, salt, and pepper. Toss vigorously, adding splashes of reserved pasta water, until the sauce turns glossy and coats every strand. Cook 1 minute more.
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Step 5: Divide among 4 warm bowls. Spoon any pan juices over the top. Serve immediately with extra lemon wedges if desired.
Nutrition (per serving)
| Calories | 450 kcal |
|---|---|
| Protein | 37 g |
| Carbohydrates | 45 g |
| Fat | 11 g |
| Fiber | 5 g |