Mediterranean Seafood Pasta
Mediterranean Seafood Pasta is a vibrant, flavorful dish from the coastal regions of the Mediterranean, particularly Italy and Greece. It typically combines al dente pasta with a medley of fresh seafood like shrimp, mussels, and calamari, tossed in a light sauce of olive oil, garlic, tomatoes, and fresh herbs like parsley and basil.
🍽️ Nutrition at a glance
This dish is a well-balanced meal, providing a good source of high-quality protein from the seafood and complex carbohydrates from the pasta. A typical serving offers essential nutrients like omega-3 fatty acids, selenium, and vitamin C, with a calorie range of approximately 500-700 kcal depending on portion size and sauce richness.
Nutrition breakdown
| Calories | 550 kcal |
| Protein | 30 g |
| Carbs | 55 g |
| Fat | 22 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Potassium | 450 mg |
| Selenium | 45 mcg |
| Vitamin C | 15 mg |
| Iron | 3.5 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Vitamin B12 | 8 mcg |
| Phosphorus | 300 mg |
| Zinc | 2.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a celebration of the Mediterranean diet, which is renowned for its health benefits and emphasis on fresh, local ingredients. Nutritionally, the combination of seafood and olive oil provides heart-healthy fats that are a cornerstone of this dietary pattern.
