Pasta Mare e Monti
Pasta Mare e Monti, meaning 'sea and mountains' pasta, is a classic Italian dish that beautifully combines seafood (like shrimp, clams, or mussels) with earthy mushrooms. Originating from coastal regions, it's a harmonious marriage of the bounty from the sea and the forest, typically tossed with garlic, white wine, and fresh herbs.
🍽️ Nutrition at a glance
This dish is a balanced source of carbohydrates from the pasta, lean protein from the seafood, and healthy fats, especially if prepared with olive oil. A typical serving provides key nutrients like omega-3s, B vitamins, and minerals, with a calorie range roughly between 500-700 depending on portion size and sauce richness.
Nutrition breakdown
| Calories | 480 kcal |
| Protein | 28 g |
| Carbs | 55 g |
| Fat | 16 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Potassium | 650 mg |
| Phosphorus | 320 mg |
| Selenium | 45 µg |
| Vitamin B12 | 3.5 µg |
| Niacin (B3) | 8 mg |
| Vitamin C | 15 mg |
| Vitamin A | 220 µg RAE |
| Iron | 3.5 mg |
Per 1 plate (300 g) · estimated, varies by recipe
💡 What's interesting
The name 'Mare e Monti' poetically captures Italy's culinary philosophy of celebrating diverse regional ingredients in a single plate. Nutritionally, it's unique for offering a complete meal that bridges two distinct food groups, providing both the iodine and zinc from seafood and the fiber and antioxidants from mushrooms.
