Stuffed shells, with fish and/or shellfish, with tomato sauce
Common food
These are delicate pasta shells generously filled with a savory blend of fish or shellfish, then baked in a bright, tangy tomato sauce. The texture is a delightful contrast: the tender, al dente pasta gives way to a soft, flaky, or slightly briny seafood filling, all coated in a smooth, savory sauce. Nutritionally, it's a light yet satisfying dish, offering a good source of lean protein with minimal fat.
Calorie split: 30% protein · 55% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for the elegant combination of sweet, oceanic seafood flavors with the comforting, familiar format of stuffed pasta. It's a versatile dish that can feel both homey and special, often associated with coastal Italian or Mediterranean cuisines.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the common allergen shellfish (and sometimes fish) present in the filling. The tomato sauce can be acidic for some, and the pasta provides refined carbohydrates which may cause blood-sugar spikes. To counteract, those with sensitivities must avoid it; others can pair a portion with a side of non-starchy vegetables or a leafy salad to add fiber and slow carbohydrate absorption.
Key benefits
- Good source of lean protein from seafood
- Low in fat, especially saturated fat
- Provides some dietary fiber from pasta and tomato
- Contains vitamins and minerals from the tomato sauce base
- Lighter alternative to meat-filled pasta dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'jumbo shell' pasta shape, conchiglioni, is specifically designed to hold generous fillings, acting like an edible bowl.
Full nutrition (USDA data · scales with serving)
| Water | 71.6 g |
| Energy | 116 kcal |
| Protein | 8.8 g |
| Total lipid (fat) | 1.9 g |
| Carbohydrate, by difference | 16.1 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 222 mg |
| Sodium, Na | 330 mg |
| Zinc, Zn | 0.94 mg |
| Copper, Cu | 0.21 mg |
| Selenium, Se | 20.5 ug |
| Vitamin C, total ascorbic acid | 3.8 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.15 mg |
| Niacin | 2.7 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 32.0 ug |
| Folic acid | 16.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 43.0 ug |
| Choline, total | 50.0 mg |
| Vitamin B-12 | 0.71 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 32.0 ug |
| Retinol | 24.0 ug |
| Carotene, beta | 87.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 6043 ug |
| Lutein + zeaxanthin | 52.0 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 2.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.58 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.37 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.51 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.47 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.43 g |
| PUFA 18:2 | 0.28 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.04 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.05 g |
| Cholesterol | 75.0 mg |
FAQ
Is this dish typically made with a specific type of fish or shellfish?
It varies widely. Common choices include flaky white fish like cod or sole, or shellfish like crab, shrimp, or a mixed seafood blend. The filling often includes ricotta cheese, herbs, and breadcrumbs.
Can I make a vegetarian version?
Yes, you can substitute the seafood with a mixture of sautéed vegetables (like spinach, mushrooms, and zucchini), ricotta, and perhaps some chopped nuts or seeds for texture.
What's the best way to reheat leftovers without making the pasta soggy?
Reheat in a covered baking dish in a moderate oven (around 350°F/175°C) until warmed through. Adding a splash of water or sauce to the dish can help prevent drying out.
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 1.16 kcal/g · 31% calories from protein · 1.1 g fiber · 2.0 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: 1.49 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.