Fettuccine with Mixed Seafood and Vegetables
Fettuccine with Mixed Seafood and Vegetables is a vibrant Italian-inspired pasta dish that combines tender fettuccine noodles with a medley of fresh seafood like shrimp, mussels, and squid, alongside colorful vegetables such as bell peppers, zucchini, and tomatoes. It typically features a light garlic-infused olive oil or white wine sauce, highlighting the ocean flavors of the seafood and the freshness of the vegetables. This dish is a popular coastal variation of classic Italian pasta, often found in Mediterranean cuisines.
🍽️ Nutrition at a glance
This dish is balanced, offering a good mix of carbohydrates from the pasta, protein from the seafood, and healthy fats from olive oil. It provides key nutrients like omega-3 fatty acids, vitamins A and C from the vegetables, and minerals such as iron and zinc, with a rough calorie ballpark of 500-700 per serving depending on portion size and sauce richness.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 28 g |
| Carbs | 50 g |
| Fat | 15 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 850 mg |
| Potassium | 480 mg |
| Phosphorus | 280 mg |
| Selenium | 42 µg |
| Vitamin B12 | 3.5 µg |
| Niacin (B3) | 6 mg |
| Vitamin C | 15 mg |
| Vitamin A | 90 µg RAE |
| Iron | 3.5 mg |
Per 1 plate (300 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it reflects the Mediterranean diet's emphasis on fresh, seasonal ingredients and the Italian tradition of using seafood in pasta to celebrate coastal abundance. Nutritionally, it's unique for combining lean protein with fiber-rich vegetables, making it a heart-healthy option that supports balanced eating while delivering a burst of flavors from the sea and land.
