Seafood Marinara

Seafood Marinara is a vibrant Italian pasta dish featuring a rich tomato-based sauce infused with garlic, herbs, and a variety of fresh seafood like shrimp, mussels, and squid. It hails from the coastal regions of Italy, where the abundance of fresh catch meets the simplicity of Mediterranean cooking.

🍽️ Nutrition at a glance

This dish is typically high in protein from the seafood, moderate in healthy fats, and relatively low in carbs if served without pasta. It provides essential nutrients like omega-3 fatty acids, iron, and vitamins from the tomatoes and herbs, with a rough calorie range of 400-600 per serving depending on portion size and ingredients.

Nutrition breakdown

Calories	280 kcal
Protein	18 g
Carbs	30 g
Fat	9 g
Fiber	4 g
Sugar	6 g
Sodium	680 mg
Potassium	450 mg
Vitamin A	1200 IU
Vitamin C	15 mg
Iron	3.2 mg
Calcium	80 mg
Vitamin B12	4.5 mcg
Selenium	30 mcg
Zinc	2.1 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Seafood Marinara embodies the Italian philosophy of 'cucina povera'—using simple, fresh, and affordable ingredients to create a flavorful meal. Nutritionally, the combination of lean seafood and antioxidant-rich tomatoes makes it a heart-healthy choice that's both satisfying and nourishing.