Pasta with tomato-based sauce, seafood, and added vegetables, restaurant
Common food
This is a vibrant, restaurant-style pasta dish where al dente noodles are tossed in a bright, tangy tomato sauce, studded with tender pieces of seafood like shrimp or mussels, and enriched with sautéed vegetables like bell peppers and zucchini. The texture is a delightful contrast between the firm pasta, the soft, briny seafood, and the slight bite of the vegetables. Nutritionally, it offers a balanced profile with moderate calories, a good mix of protein and carbs, and healthy fats from the seafood and olive oil.
Calorie split: 13% protein · 44% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love it for the harmonious blend of savory, umami-rich seafood with the sweet acidity of tomatoes, creating a deeply satisfying flavor. It's also celebrated for its versatility and its embodiment of coastal Mediterranean culinary traditions, often evoking a sense of fresh, communal dining.
⚠️ Watch-outs & how to enjoy it better
Some may find it high in sodium due to restaurant seasoning and canned tomatoes, or experience blood-sugar spikes if made with refined pasta. To counteract, opt for whole-wheat pasta to increase fiber, request sauce on the side to control portion, and pair with a side salad to add volume and slow digestion. Those with shellfish allergies must avoid it entirely.
Key benefits
- Good source of lean protein from seafood
- Provides complex carbohydrates for sustained energy
- Contains lycopene from cooked tomatoes
- Offers dietary fiber from vegetables and whole-grain pasta options
- Includes omega-3 fatty acids from certain seafood
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'frutti di mare' literally translates to 'fruits of the sea' in Italian, and the dish's composition can vary dramatically by region—using whatever is freshest at the local fish market that day.
Full nutrition (USDA data · scales with serving)
| Water | 67.8 g |
| Energy | 164 kcal |
| Protein | 5.2 g |
| Total lipid (fat) | 7.9 g |
| Carbohydrate, by difference | 17.8 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 64.0 mg |
| Potassium, K | 165 mg |
| Sodium, Na | 357 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 17.8 ug |
| Vitamin C, total ascorbic acid | 4.5 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.10 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 42.0 ug |
| Folic acid | 32.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 64.0 ug |
| Choline, total | 15.8 mg |
| Vitamin B-12 | 0.81 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 18.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 142 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 8.0 ug |
| Lycopene | 3519 ug |
| Lutein + zeaxanthin | 100 ug |
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.78 g |
| SFA 18:0 | 0.22 g |
| Fatty acids, total monounsaturated | 3.1 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.0 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.34 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 13.0 mg |
FAQ
Is this dish gluten-free?
Not traditionally, as it's made with wheat-based pasta. However, gluten-free pasta alternatives made from rice, corn, or legumes can be used as a substitute.
Can I make it dairy-free?
Yes, this dish is typically dairy-free unless cheese is added as a topping. Simply omit any cheese or use a dairy-free alternative.
What's the best wine pairing?
A crisp, dry white wine like Pinot Grigio, Vermentino, or a light Chianti complements the acidity of the tomatoes and the brininess of the seafood beautifully.
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 1.64 kcal/g · 13% calories from protein · 1.5 g fiber · 2.1 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: 2.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.