Pasta, whole grain, with tomato-based sauce, seafood, and added vegetables, ready-to-heat
Common food
This is a convenient, ready-to-heat meal of whole wheat pasta tossed in a savory tomato sauce, studded with tender pieces of seafood like mussels or squid, and mixed with vegetables such as bell peppers and zucchini. It offers a satisfying, chewy texture from the whole grain pasta, a bright, umami-rich tomato base, and pops of briny sweetness from the seafood. Nutritionally, it's a balanced option, providing a good source of fiber and protein for a prepared meal.
Calorie split: 18% protein · 59% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for the comforting, classic combination of a rich tomato sauce with the savory depth of seafood, all in one easy, satisfying bowl. It's a quick way to enjoy a taste of Mediterranean-inspired cuisine without extensive cooking.
⚠️ Watch-outs & how to enjoy it better
As a processed, ready-to-heat meal, it can be high in sodium to preserve flavor and shelf life. Those monitoring blood sugar should be mindful of the carbohydrate content. To counteract sodium, pair with a side of fresh, leafy greens or a glass of water; for blood sugar management, consider a smaller portion and add a side of protein like grilled chicken or a sprinkle of cheese.
Key benefits
- Whole grain pasta provides sustained energy and digestive fiber.
- Tomato sauce is a source of the antioxidant lycopene.
- Seafood offers lean protein and essential minerals like selenium.
- Added vegetables contribute vitamins and additional fiber.
- Convenient, portion-controlled meal for busy schedules.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of combining pasta with seafood is so revered in Italy that the city of Sanremo holds an annual 'Pasta with Pesto and Seafood' festival, celebrating a regional specialty.
Full nutrition (USDA data · scales with serving)
| Water | 71.4 g |
| Energy | 120 kcal |
| Protein | 5.6 g |
| Total lipid (fat) | 3.3 g |
| Carbohydrate, by difference | 18.4 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 2.3 g |
| Calcium, Ca | 25.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 201 mg |
| Sodium, Na | 309 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 23.8 ug |
| Vitamin C, total ascorbic acid | 4.8 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.09 mg |
| Niacin | 3.0 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 16.7 mg |
| Vitamin B-12 | 0.86 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 19.0 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 151 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 9.0 ug |
| Lycopene | 3717 ug |
| Lutein + zeaxanthin | 149 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.44 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.33 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 0.98 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.95 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Cholesterol | 14.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Italian, chicken parmesan without pasta — USDA does not publish this profile for Pasta.
| Tryptophan | 0.20 g |
| Threonine | 0.66 g |
| Isoleucine | 0.72 g |
| Leucine | 1.3 g |
| Lysine | 1.3 g |
| Methionine | 0.41 g |
| Cystine | 0.20 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.53 g |
| Valine | 0.81 g |
| Arginine | 0.93 g |
| Histidine | 0.50 g |
| Alanine | 0.79 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.61 g |
| Proline | 1.3 g |
| Serine | 0.70 g |
| Hydroxyproline | 0.04 g |
FAQ
Is this a good source of omega-3 fatty acids?
It depends on the specific seafood used. Fatty fish like mackerel or sardines would contribute more omega-3s than leaner options like squid or white fish, but the amount in a standard serving is typically modest.
Can I freeze this meal after cooking?
It's generally not recommended to freeze ready-to-heat meals after they've been heated, as the texture of the pasta and vegetables can become mushy upon thawing. It's best consumed by the 'use-by' date.
How can I make it more nutritious?
You can boost its nutritional profile by stirring in a handful of fresh spinach or arugula before serving, or topping it with a sprinkle of nutrient-dense seeds like hemp or pumpkin seeds.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.20 kcal/g · 19% calories from protein · 2.6 g fiber · 2.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.