Low-Calorie Italian Seafood Linguine with White Wine, Shrimp, and Scallops

Method

1. Step 1: Bring a large pot of well-salted water to a rolling boil. Add the whole wheat linguine and cook according to package directions until al dente, usually 8 to 10 minutes. Before draining, scoop out 1 cup of the starchy pasta water and set aside. Drain the pasta but do not rinse it.

2. Step 2: While the pasta cooks, pat the shrimp and scallops very dry with paper towels. Season both lightly with salt and black pepper. Heat the olive oil in a large skillet over medium-high until it shimmers and a drop of water flicked in sizzles instantly.

3. Step 3: Add the shrimp in a single layer. Cook for 1 to 2 minutes per side, until they turn opaque and curl into a loose C shape. The internal temperature should reach 63°C (145°F). Transfer to a plate. Add the scallops to the same skillet and cook for 1 to 2 minutes per side, until they develop a golden crust and are opaque throughout, also 63°C (145°F). Transfer with the shrimp.

4. Step 4: Reduce the heat to medium. Add the garlic and red pepper flakes to the skillet. Stir constantly for 30 seconds, until fragrant but not browned. Add the cherry tomatoes and cook for 2 to 3 minutes, pressing gently with the back of a spoon, until their skins blister and soften.

5. Step 5: Pour in the white wine and seafood broth. Simmer briskly for 3 to 4 minutes, scraping up any browned bits from the bottom of the pan. The liquid should reduce by about half, and the sharp alcohol smell should mellow into a sweet acidity.

6. Step 6: Add the drained linguine to the skillet. Toss over medium heat, adding reserved pasta water a splash at a time, until the sauce clings to the noodles and looks glossy, about 1 to 2 minutes. The starch in the pasta water emulsifies the sauce.

7. Step 7: Return the shrimp and scallops, along with any juices on the plate, to the skillet. Add the lemon zest, lemon juice, and parsley. Toss gently for 30 seconds to warm everything through. Taste and adjust salt and black pepper.

8. Step 8: Divide between warmed bowls. Shower with the grated Parmesan. Serve immediately, while the seafood is tender and the sauce is still glossy.