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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 349.2
  • Total Fat: 7.7 g
  • Cholesterol: 102.5 mg
  • Sodium: 494.4 mg
  • Total Carbs: 56.3 g
  • Dietary Fiber: 9.5 g
  • Protein: 31.5 g

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Mediterranean pasta w/ shrimp and scallops (taste of home cooking light)

Submitted by: GARDENTEACHER

Introduction

A mild but flavorful blend of fresh shrimp and scallops with penne. Cooks quickly and ready in just a few minutes if you prep the ingredients ahead of time. A mild but flavorful blend of fresh shrimp and scallops with penne. Cooks quickly and ready in just a few minutes if you prep the ingredients ahead of time.
Number of Servings: 4

Ingredients

    2 tsp. olive oil
    1/2 c chopped red onion
    2 tsp minced fresh garlic
    1 1/2 c. sliced fresh mushrooms
    1 14 0z. can no salt added diced tomatoes, do not drain
    1 8 oz. can no salt added tomato sauce
    2 tbsp. fresh oregano, chopped (or 1 1/2 tsp. dried)
    2 tbsp. fresh basil, chopped (or 1 1/2 tsp dried)
    1/2 tsp. freshly ground black pepper
    1/4 tsp. crushed red pepper flakes
    8 oz. uncooked whole wheat penne noodles (about 2 cups dry)
    8 oz. uncooked jumbo shrimp, peeled and deveined
    8 oz. uncooked bay scallops
    1/4 cup light feta cheese, crumbled

Directions

Heat the olive oil in a large nonstick skillet over medium heat. Saute the mushrooms for about 3 minutes, until they are lightly browned, add the onions and garlic and cook about 3 more minutes. Add the tomatoes and their liquid, sauce, and spices to the skillet and bring to a boil. Reduce heat and simmer uncovered for 10 minutes. While the onions are cooking, boil water for pasta. While the sauce is simmering, cook pasta according to directions, drain and keep warm, or stop cooking while pasta is still tough and allow to sit in water until ready for it.
Add shrimp and scallops to the sauce. Increase heat to medium high and cook for 3 to 4 minutes, until shrimp are pink and scallops are cooked through. Do not overcook or scallops will be tough.
To serve, drain pasta and place one cup on each plate. Top the pasta with about 1 1/2 cups sauce and sprinkle about 1 -2 tsp. feta on top of sauce. Serve immediately.

If using frozen seafood, thaw them overnight in the refrigerator and rinse thoroughly before cooking.

Serving Size: 4 1 cup servings of pasta with about 1 1/2 cups seafood and sauce.





TAGS:  Fish |

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