Mediterranean Diet Recipes: Seafood Pasta
The recipes here celebrate the coming together of two of Mediterranean cooking’s star players: pasta and seafood. The Mediterranean coast definitely has no shortage of seafood, so you often see seafood served in many pasta dishes or as a stand-alone entree. Clams, shrimp, and fish are all popular additions to pasta, and such combinations make a delicious, healthy meal.
Shrimp Pasta with Kalamata Olives and Feta Cheese
Prep time: 4 minutes
Cook time: 14 minutes
Yield: 4 servings
Nonstick cooking spray
2 teaspoons olive oil
3 cloves garlic, minced
1/2 teaspoon red pepper flakes
2 cups frozen baby artichoke hearts, quartered
1/2 cup chopped pitted kalamata olives
1 cup white wine
1 pound medium shrimp, peeled and deveined
1/2 pound angel hair pasta
1/4 cup fresh basil, cut into long strips
1/4 cup crumbled feta cheese
Bring 3 quarts of water to a boil. Meanwhile, coat a nonstick skillet with cooking spray and heat the olive oil over medium heat. Add the garlic and red pepper flakes and sauté for 1 minute.
Add the artichoke hearts and olives and sauté for 3 minutes. Add the wine and shrimp and continue to cook until the shrimp is no longer translucent (about 4 minutes). Add the pasta to the water.
Cook the pasta according to package instructions (2 to 5 minutes). Drain the pasta and gently toss with the shrimp sauce in a large serving bowl until well coated. Top with the basil and feta to serve.
Per serving: Calories 500 (From Fat 78); Fat 9g (Saturated 2g); Cholesterol 181mg; Sodium 431mg; Carbohydrate 60g (Dietary Fiber 4g); Protein 34g.
Tiger Prawns with Vegetable Medley and Tagliatelle
Prep time: 15 minutes
Cook time: 18 minutes
Yield: 6 servings
1 pound tagliatelle
2 tablespoons olive oil
2 shallots, chopped
1/2 cup julienned zucchini
1/2 cup julienned yellow squash
1/2 cup julienned carrots
18 large tiger prawns, shelled and deveined
1/4 cup dry white wine
1-1/2 cups chicken broth
1/2 cup heavy cream
1 teaspoon curry powder
1 teaspoon butter
1 cup fresh spinach, julienned
Salt and pepper to taste
Bring 4 quarts of water to a boil in a large saucepan, add the pasta, and cook according to package instructions (9 to 12 minutes). Drain.
Meanwhile, heat the olive oil in a large skillet over medium heat. Add the shallots, zucchini, yellow squash, and carrots and cook for 2 minutes. Add the prawns and cook on each side for 1 minute. Add the wine and cook for 2 minutes.
Whisk in the broth, cream, and curry. Reduce the temperature to medium-low heat and cook for 5 minutes. Whisk in the butter.
Add the cooked pasta to the pan and toss. Pour into serving bowl and toss with fresh spinach. Season with salt and pepper to taste prior to serving.
Per serving: Calories 459 (From Fat 132); Fat 15g (Saturated 6g); Cholesterol 65mg; Sodium 530mg; Carbohydrate 61g (Dietary Fiber 3g); Protein 18g.
Spaghetti and Clams
Prep time: 40 minutes
Cook time: 18 minutes
Yield: 8 servings
24 littleneck clams
1 tablespoon salt, plus more to taste
1/4 cup olive oil
8 cloves garlic, sliced
4 Roma or plum tomatoes, cut into 1/4-inch cubes
1 cup dry white wine
1/2 teaspoon pepper
1 teaspoon dried oregano
1 pound spaghetti
1/2 cup basil, julienned
In a bowl, cover the clams with cold water and 1 tablespoon of salt. Allow the clams to sit for 30 minutes and then drain and rinse under cold, running water and set aside.
Heat the olive oil in a large saucepan over medium heat; add the garlic and clams and cook for 1 minute. Stir in the tomatoes, wine, pepper, and oregano; cover and simmer for 12 minutes or until the clams open. Slice open any clams that don’t open (refer to Figure 15-1 for how to open the clams).
Meanwhile, bring 4 quarts of water to a boil. Add the spaghetti and cook according to package instructions (9 to 12 minutes). Drain the pasta and toss with the clam sauce. Fold in the basil and season with salt if needed. Serve.
Per serving: Calories 324 (From Fat 72); Fat 8g (Saturated 1g); Cholesterol 9mg; Sodium 22mg; Carbohydrate 46g (Dietary Fiber2g); Protein 11g.