Pasta with tomato-based sauce and seafood, ready-to-heat
Common food
This is a vibrant, ready-to-heat meal of al dente pasta tossed in a savory, umami-rich tomato sauce, studded with tender morsels of seafood like shrimp or mussels. The dish offers a satisfying contrast between the soft pasta, the bright acidity of the tomatoes, and the sweet, briny notes of the seafood. Nutritionally, it's a lean protein source with a moderate carbohydrate base, making it a lighter option in the pasta category.
Calorie split: 17% protein · 61% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People adore it for the harmonious blend of land and sea flavors—the sweet acidity of the tomato sauce perfectly complements the delicate, briny taste of the seafood. It's a beloved comfort food that feels both indulgent and wholesome, often evoking memories of coastal dining.
⚠️ Watch-outs & how to enjoy it better
The convenience version can be high in sodium from the sauce and preservatives, which may concern those monitoring salt intake. The refined pasta can cause a quicker blood-sugar rise for some. **Tip:** Pair it with a side of leafy greens or a sprinkle of cheese to add fiber and fat, which can help slow digestion. **Note:** Common allergens include shellfish and gluten.
Key benefits
- High-quality protein from seafood supports muscle maintenance.
- Tomato sauce is a source of the antioxidant lycopene.
- Low in fat compared to cream-based pasta dishes.
- Convenient, quick meal solution with balanced macros.
- Contains dietary fiber from tomatoes and pasta.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic Italian 'frutti di mare' (fruits of the sea) pasta traditionally excludes any land-based meats, making it a staple during Catholic fasting periods when meat was forbidden.
Full nutrition (USDA data · scales with serving)
| Water | 71.2 g |
| Energy | 127 kcal |
| Protein | 5.5 g |
| Total lipid (fat) | 3.0 g |
| Carbohydrate, by difference | 19.0 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 65.0 mg |
| Potassium, K | 176 mg |
| Sodium, Na | 344 mg |
| Zinc, Zn | 0.46 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 18.3 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.10 mg |
| Niacin | 2.4 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 43.0 ug |
| Folic acid | 33.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 66.0 ug |
| Choline, total | 16.8 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 | 149 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 4860 ug |
| Lutein + zeaxanthin | 76.0 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.42 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 | 0.01 g |
| SFA 16:0 | 0.30 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 0.99 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.96 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.93 g |
| PUFA 18:3 | 0.12 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 |
FAQ
What kind of seafood is typically in this dish?
Common mixes include shrimp, mussels, clams, and squid. Premium versions might feature scallops or crab meat.
Is it healthy to eat regularly?
As part of a balanced diet, yes. It provides lean protein and vegetables (tomatoes). Be mindful of sodium in pre-made sauces and consider adding extra vegetables to boost fiber and nutrient content.
How can I improve the texture when reheating?
Reheat gently in a skillet over medium-low heat with a splash of water or broth to prevent the pasta from becoming mushy and the seafood from toughening. A quick stir-fry method works best.
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 1.27 kcal/g · 17% calories from protein · 1.6 g fiber · 2.4 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: 1.95 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.