485 kcal 28g protein 40 min Low-CalorieHigh-ProteinQuickMediterraneanPescatarian

Linguine with White Wine Seafood

Light Italian pasta with mussels, shrimp, clams in a savory white wine broth. High-protein, low-calo

Linguine with White Wine Seafood

Aromatic linguine swirled with plump shrimp, briny mussels, and tender clams in a reduction of dry white wine, garlic, and olive oil. The seafood releases its briny liquor into the sauce, creating depth without heaviness.

Ingredients

Serves 4

  • 400g linguine
  • 300g mixed seafood (shrimp, mussels, clams)
  • 4 tbsp extra virgin olive oil
  • 4 cloves garlic, minced
  • 1 large shallot, diced
  • 250g cherry tomatoes, halved
  • 1 medium zucchini, diced
  • 1 cup dry white wine
  • 1/4 cup fresh parsley, chopped
  • 1/2 tsp red pepper flakes
  • 1 lemon, juiced
  • Sea salt and black pepper to taste

Method

  1. Bring a large pot of salted water to boil. Add linguine and cook until al dente, about 8-10 minutes. Reserve 1 cup pasta water before draining.

  2. While pasta cooks, heat olive oil in a large skillet over medium-high heat until shimmering. Add shallots and cook until translucent, about 2 minutes, stirring occasionally.

  3. Add garlic and red pepper flakes. Stir for 30 seconds until fragrant—watch closely to prevent burning. The garlic should turn pale gold, not brown.

  4. Add shrimp first (largest seafood). Cook 2 minutes until pink and opaque. Add mussels and clams, cover, steam 3-4 minutes until shells open. Discard any closed shells.

  5. Pour in white wine. Let it bubble vigorously and reduce by half, about 4-5 minutes. You should see the sauce thicken slightly and smell the wine's aromatic warmth.

  6. Add zucchini and cherry tomatoes. Toss to coat in the wine reduction. Cook 3 minutes until tomatoes soften and release their juices. The vegetables should retain slight crunch.

  7. Add drained pasta to the skillet. Toss everything together, adding pasta water a few tablespoons at a time if needed to create a light, clinging sauce. The sauce should coat each strand.

  8. Remove from heat. Add lemon juice, parsley, salt, and pepper. Toss vigorously to distribute flavors. Serve immediately with extra lemon wedges on the side.

Nutrition (per serving)

Calories485 kcal
Protein28 g
Carbohydrates62 g
Fat14 g
Fiber4 g