Frutti di Mare Pasta Bake
Frutti di Mare Pasta Bake is a hearty Italian-American casserole that combines various seafood with pasta and a rich tomato sauce, often topped with melted cheese. It typically features a mix of shrimp, mussels, clams, and calamari, baked until bubbly and golden. This dish is a popular comfort food in Italian-American cuisine, blending coastal flavors with a baked pasta format.
🍽️ Nutrition at a glance
This dish is high in carbohydrates from the pasta and contains significant protein from the seafood, with moderate fat from the cheese and sauce. It provides key nutrients like omega-3 fatty acids, iron, and vitamin C, and a rough calorie ballpark is around 500-700 calories per serving.
Nutrition breakdown
| Calories | 420 kcal |
| Protein | 22 g |
| Carbs | 48 g |
| Fat | 16 g |
| Fiber | 4 g |
| Sugar | 7 g |
| Sodium | 680 mg |
| Potassium | 420 mg |
| Phosphorus | 280 mg |
| Vitamin B12 | 2.8 mcg |
| Selenium | 35 mcg |
| Iron | 3.2 mg |
| Vitamin C | 12 mg |
| Calcium | 150 mg |
| Zinc | 2.5 mg |
Per 1 cup (250 g) · estimated, varies by recipe
💡 What's interesting
The dish is culturally interesting as it reflects the Italian-American adaptation of traditional seafood pasta, emphasizing a baked, cheesy twist. Nutritionally, it offers a unique balance of lean seafood protein and fiber-rich pasta, making it a satisfying yet nutrient-dense meal.
