Italian · Dinner
Seafood Noodles with Clams
White-fish fillet and clams simmered with garlic, canned tomatoes, white wine and chili flakes, tossed with whole-wheat linguine. Lighter olive oil use and a smaller pasta portion keep this seafood dish under 400 calories while maintaining the briny, garlicky Italian coastal character.
$7
10 minsPrep
15 minsCook
25 minsTotal
MediumLevel
Nutrition per serving
386Calories
42.1gProtein
7.9gFat
38.6gCarbs
3.8gSugar
6.1gFiber
612mgSodium
137mgChol
1.3gSat Fat
980mgPotassium
90mgCalcium
4.9mgIron
22mcgVitamin B12
14mgVitamin C
Goes well with
Sparkling Water with Lemon
local
Italian White Wine (Pinot Grigio or Vermentino)
international
low-calorie
protein-rich
high-fiber
low-calorie
Instructions
1
Prep
Cut the white fish fillet into bite-sized chunks, scrub the clams under cold running water, thinly slice the garlic, and cook whole-wheat linguine in salted boiling water until al dente, then drain.
2
Sauté
Warm the olive oil in a wide skillet over medium heat, add the sliced garlic and chili flakes, cooking 1 minute until fragrant.
3
Simmer
Add the canned tomatoes and clams, cover, and simmer over medium heat for 5–6 minutes until clam shells open fully.
4
Finish
Nestle the fish chunks into the sauce and poach over medium-low heat for 3–4 minutes until flesh turns opaque, then toss in the linguine, lemon juice, and parsley.
5
Plate
Transfer the pasta, fish, and clams to a warm bowl, spooning any remaining sauce over the top before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 7 oz200g clams
- 4.6 oz130g dry whole-wheat linguine
- 4 cloves4 cloves garlic
- 1/2 cup120ml dry white wine
- 2/3 cup80g, a third of a 14.5 oz can canned tomatoes
- 2 tsp2 tsp olive oil
- 1/2 tsp1/2 tsp chili flakes
- 2 tbsp2 tbsp parsley
- 2 tbsp2 tbsp lemon juice
- salt, to taste
