- Cook the Pasta
Bring a large pot of salted water to a boil. Cook the spaghetti until al dente according to package instructions. Drain and set aside.
- Prepare the Seafood Sauce
In a large skillet or sauté pan, heat olive oil over medium heat. Add the garlic and onion and sauté until fragrant and soft (about 2–3 minutes).
- Add Tomato Base
Stir in the tomato paste, crushed tomatoes, and sugar. Cook for 5 minutes, stirring occasionally.
- Add Wine & Simmer
Pour in the white wine. Let the sauce simmer gently for 8–10 minutes until slightly reduced. Season with salt, pepper, and red pepper flakes.
- Cook the Seafood
Add shrimp, mussels, and squid rings. Cover and cook for 5–6 minutes, or until shrimp are pink and mussels have opened. Discard any mussels that do not open.
- Add Finishing Touches
Stir in lemon juice and fresh parsley. Adjust seasoning if needed.
- Combine with Pasta
Toss cooked pasta into the seafood tomato sauce. Mix well to coat evenly.
- Serve
Plate the spaghetti with seafood, and garnish with extra parsley and a lemon wedge.
- Calories:480 kcal
- Protein:32 g
- Carbohydrates:48 g
- Fat:16 g
- Fiber:5 g
- Sugar:7 g
- Omega-3 fatty acids: high :
- Cholesterol: moderate (due to shellfish):
Seafood Spaghetti in Zesty Tomato Sauce is a vibrant, satisfying dish that brings the fresh flavors of the Mediterranean coast straight to your plate. Packed with shrimp, mussels, and squid, this recipe offers lean protein and omega-3s, making it both hearty and nourishing. The rich tomato sauce simmers with garlic, onion, and a splash of white wine, deepening the flavor while keeping it light. Red pepper flakes provide subtle heat, and a squeeze of lemon juice brightens every bite.
Finished with fresh parsley and served over perfectly cooked spaghetti, this dish is ideal for a cozy dinner or a sophisticated weekend meal. Whether you’re celebrating or just craving something nutritious and flavorful, this seafood pasta will satisfy.
Why You’ll Love This Seafood Spaghetti Recipe
Dive into a flavorful Mediterranean experience with this colorful and balanced pasta dish. Combining shrimp, mussels, and squid, it’s a celebration of the sea. Unlike cream-based pastas, this one is fresh, tomato-forward, and light. The sauce slowly simmers, allowing the seafood to infuse it with briny richness.
With simple ingredients and bold taste, it’s perfect for family dinners, guests, or even a date night in. The addition of lemon juice, garlic, chili flakes, and herbs makes each bite pop without overpowering the seafood.
🥄 Health Benefits of Mediterranean Seafood Spaghetti
✔️ Heart-Healthy Proteins
Shrimp, mussels, and squid are lean sources of protein and rich in omega-3 fatty acids. These nutrients support heart health and help reduce inflammation.
✔️ Low in Saturated Fat
This recipe skips heavy cream and uses heart-healthy olive oil, making it a low-fat and balanced choice.
✔️ Antioxidant-Rich Sauce
Tomatoes are a top source of lycopene, which may reduce the risk of certain cancers and supports immune health.
✔️ Nutrient-Packed
Seafood provides key nutrients like vitamin B12, zinc, selenium, and iodine. Parsley and lemon juice add a boost of vitamin C.
⚠️ Things to Watch Out For
- Sodium Content: Canned tomatoes and seafood can be salty. Opt for low-sodium versions and season mindfully.
- Shellfish Cholesterol: Shrimp and mussels are high in cholesterol. This may matter for some individuals with dietary restrictions.
- Food Safety: Clean mussels thoroughly and discard any that remain closed after cooking.
🍝 Tips for Cooking the Perfect Seafood Spaghetti
Fresh or Frozen Seafood?
Fresh offers better texture and flavor, but properly thawed frozen seafood works well, especially in rich sauces.
Cooking Method
Let the seafood simmer gently in the tomato sauce. This keeps it tender without needing to flip.
Avoid Overcooking
Shrimp should be pink and opaque, squid should be soft (not rubbery), and mussels must open fully—discard any that don’t.
🔄 Ingredient Swaps and Customizations
- Use Other Pasta Types: Swap spaghetti with linguine, fettuccine, whole wheat, or gluten-free pasta.
- Add Depth with Capers or Olives: These bring a salty, briny punch to the sauce.
- Toss in Greens: Add spinach at the end for a nutritious twist.
🥗 What to Serve with Seafood Spaghetti
To complete your Mediterranean meal, pair this pasta with:
- Grilled Vegetables – Try zucchini, eggplant, or asparagus.
- Crusty Bread – Garlic or herbed bread is great for soaking up sauce.
- Crisp White Wine – A chilled Sauvignon Blanc or Pinot Grigio balances the tomato and seafood.
- Simple Green Salad – Dress with lemon vinaigrette for a fresh side.
🐟 Final Thoughts on Seafood Spaghetti in Zesty Tomato Sauce
This Seafood Spaghetti recipe is more than just a meal—it’s a celebration of Mediterranean flavors and heart-healthy eating. With its blend of seafood, rich tomato sauce, and vibrant herbs, it’s the perfect balance of indulgent and nutritious. Try it for your next dinner and enjoy a dish that tastes as good as it looks—simple, soulful, and full of coastal charm.
