Shrimp, scallops, oysters, and mussels in a San Marzano tomato sauce over spaghetti — a luxurious Italian coastal dish, high in protein and omega-3.
Seafood pasta is an Italian coastal dish that brings together an assortment of seafood in a San Marzano tomato sauce.
High in protein and omega-3, it is a luxurious special-occasion dish best served in moderate portions to keep carbohydrates in check.
Heat two tablespoons of olive oil in a pot, add the onion and stir until softened, then add the garlic and red pepper flakes and stir until fragrant. This aromatic base is the foundation of the sauce.
Add the crushed tomatoes, salt, and pepper and leave to simmer gently for about twenty minutes until thickened and concentrated. San Marzano tomatoes produce a sweet, rich sauce.
Cook the spaghetti in salted boiling water until tender but still firm, then drain and reserve a little of the starchy cooking water. The pasta water will bind the sauce later.
Add the oysters and mussels to the sauce and cover until the shells open, discarding any that remain closed. Opening is the sign of cooking and safety.
Add the shrimp, scallops, and butter and leave for a few minutes until they are cooked through and tender, without overcooking so they stay soft.
Toss the spaghetti with the sauce and seafood along with a little of the pasta cooking water until everything is coated. Scatter the parsley and serve immediately. A luxurious coastal seafood dish.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Seafood Pasta with Tomato Sauce, and how to fix them:
The oil was too little or the pan was cold. Heat the pan and add enough oil before the ingredients, and do not crowd the pan.
The heat was too low or the cooking time too long. Stir over high heat for a short time to keep the vegetables crisp and vibrant.
Not enough salt or seasoning. Season well and taste, then add fresh herbs or a splash of acidity (lemon) to lift all the flavours.
Two days in an airtight container after cooling. Reheat until thoroughly hot at serving.
One to two months in individual portions. Thaw in the refrigerator before reheating.
Prepare and chop ingredients in advance and store in the refrigerator. Assembly and cooking takes only minutes at serving time.
Over low heat with a splash of water, or in a moderate oven until hot. Do not leave out of the refrigerator for more than two hours per USDA danger zone guidelines.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Shrimp | White fish or chicken | same weight | A readily available substitute |
| Butter | Low-fat butter or a plant-based alternative | same quantity | To reduce fat or for a dairy-free version |
| Spaghetti | Gluten-free pasta (rice, lentil, or whole wheat depending on preference) | same quantity | For those sensitive to gluten |
| Oil / fat | Extra-virgin olive oil | same quantity | Monounsaturated fats more suitable for heart health |
| Salt | Herbs, spices, and lemon juice | to taste | Reduces sodium while giving full flavour |
| Servings | Ratio |
|---|---|
| 2 (single × 2) | Half the amounts |
| 4 (base) | Amounts as is |
| 6 (family) | 1.5x the amounts |
| 8 (guests) | Double the amounts |
Seafood is high in protein and low in fat while being rich in omega-3 and minerals. Do not overcook it or it will turn tough. Keep the spaghetti portion moderate, choose whole wheat if possible, and increase the seafood and sauce.
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