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What goes great with pasta? Fish! Pasta makes an excellent companion for seafood for many reasons. Percatelli, a thick spaghetti, goes especially well with a spicy tomato sauce made with clams, mussels and shrimp. Fettuccine is superb served in the classic Southern Italian-style, topped with little neck clams in a red sauce flavored with hot crushed peppers. Thin spaghettini is delicious with a garlic sauce made with mussels, parsley and white wine. All these are easy supper dishes for chilly winter nights. They are substantial and restorative, yet easy on the digestion, because they are high in carbohydrates.

Today’s healthy pasta meals have roots that stretch back to ancient times. Thousands of years ago, people ground wheat, mixed it with water to make a wheat paste, dried it and then boiled it to go with meat. Today’s diners welcome pasta to their tables for its versatility and convenience, just as nutrition scientists now recognize pasta meals for their place in healthy diets. A healthy pasta meal features two key factors: what you pair with your pasta and how much pasta you put on your plate. Pay attention to serving portions in healthy pasta recipes, as a guideline to how much you should eat.

Pasta is an ideal partner for healthy ingredients such as vegetables, beans, herbs, fish, nuts and extra virgin olive oil and pasta’s versatility allows for almost endless preparations. Research has shown that the traditional Mediterranean way of eating reduces the risk of heart disease. It’s generally accepted that in the countries bordering the Mediterranean Sea, people live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods.

Some of the most delicious seafood dishes in the world—from spaghetti with mussels to tagliolini with shrimp and radicchio—can be found in Italy. Regional recipes for salt-water fish—and sometimes for fresh-water fish from Italy’s many lakes, rivers and streams—are some of the most celebrated dishes in Italian cuisine.

It is well known that eating fresh fish is one of the healthiest ways to make sure you and your family are getting your daily supply of proteins and minerals; so serving fish and fish-based pastas are always a wise choice. Fish is relatively economical—especially when part of a pasta dish. Many fish pasta dishes are delicious, visually appealing and, yet, very easy and quick to prepare.

The secret to a perfect plate of pasta is often in its simplicity and in using a very small number of ingredients. Combine just a few really good—meaning fresh, locally produced ingredients, cook them quickly and you’ll always get great results. The few basic ingredients for some of the best Italian recipes are extra virgin olive oil, garlic, parsley, tomatoes and often dry white wine and chili peppers. When these essentials of Italian cuisine are combined with beautiful fresh fish, you can be sure that a delicious dinner is waiting for you.

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Fettuccine with Artichokes and Shrimp

4 servings

Ingredients

Shrimp Broth

  • 3 cups water
  • Shells from 1 pound of shrimp
  • 4 sprigs flat-leaf parsley
  • 1 slice lemon
  • 1/4 teaspoon ground black pepper

Pasta

  • 8 ounces whole wheat or whole grain fettuccine
  • 9-ounce package frozen artichoke hearts, thawed and halved lengthwise
  • 4 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 pound shrimp in shells, peeled and deveined (reserve shells for broth)
  • 1/2 cup dry white wine
  • 2 plum tomatoes, finely chopped
  • 1/4 teaspoon crushed red pepper flakes
  • 1 cup Shrimp Broth
  • 1 teaspoon finely shredded lemon peel
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground nutmeg
  • 1 tablespoon snipped fresh Italian parsley
  • 4 slices Italian country loaf bread or other hearty bread, toasted
  • Lemon halves, and or wedges

Directions

Shrimp Broth

In a large saucepan, combine water, the reserved shells from the 1 pound of shrimp, parsley, lemon and ground black pepper. Bring to boiling over high heat; reduce heat. Simmer, uncovered, for 10 minutes. Strain and set aside until serving time.

Pasta

Cook pasta according to package directions; drain and set aside.

In a large skillet heat oil and cook garlic for 30 seconds. Add artichokes to the skillet and cook for 1 minute. Add shrimp and wine to the skillet. Cook and stir for 2 minutes or until shrimp turn pink. Stir in tomatoes, red pepper, shrimp broth, lemon peel, salt, nutmeg and cooked pasta; heat through. Mix in the parsley.

To serve, place bread slices in 4 shallow soup bowls. Divide pasta mixture among 4 bowls. Add additional shrimp broth, as desired. Squeeze lemon over pasta mixture.

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Salmon with Whole Wheat Spaghetti

4 servings

Ingredients

  • 1 pound fresh or frozen (defrosted) skinless salmon fillets, cut into 4 pieces
  • 2 medium yellow and/or red sweet bell peppers, cut into 1-inch pieces
  • 8 ounces cherry tomatoes, halved (1 1/2 cups)
  • 2 tablespoons olive oil
  • 1 tablespoon finely chopped fresh rosemary, divided
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 8 ounces whole wheat spaghetti
  • 2 tablespoons dry white wine
  • 2 tablespoons balsamic vinegar
  • 1/3 cup snipped fresh basil

Directions

Rinse salmon; pat dry with paper towels. Set aside. Preheat the oven to 425 degrees F. In a 15x10x1-inch baking pan combine pepper pieces and tomatoes. Drizzle with olive oil and sprinkle with half of the rosemary, the salt and black pepper. Toss to coat. Roast, uncovered, for 20 minutes.

Meanwhile, cook pasta according to package directions; drain and keep warm.

Remove baking pan from oven. Combine wine and balsamic vinegar and stir into vegetable mixture. Add salmon pieces to the baking pan and turn to coat in the wine mixture. Return to the oven and bake about 10-15 minutes more or until salmon flakes easily when tested with a fork.

To serve, divide pasta among four plates. Top pasta with vegetable mixture and sprinkle with basil. Place salmon on vegetables and sprinkle with remaining rosemary.

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Tuna Puttanesca

4 servings

Ingredients

  • Salt and pepper, to taste
  • 8 ounces whole wheat or whole grain penne
  • 5 to 6 oz. can Italian tuna packed in oil, not drained
  • 1/2 medium red onion, finely chopped
  • 2 cloves garlic, thinly sliced
  • 2 tablespoons capers, chopped
  • 1/4 cup sliced black and/or green olives 
  • 1/2 teaspoon crushed red pepper flakes
  • 2 cups homemade or store bought marinara sauce
  • Small bunch fresh basil leaves, torn into large pieces

Directions

Bring a large pot of salted water to a boil. Add pasta and cook until al dente.

Pour tuna oil from the can into a saucepan and heat. Flake tuna and set aside.

Add garlic and onion to heated oil; saute until onion is soft. Add tuna, capers, olives, crushed red pepper and marinara sauce. Stir to combine and heat to a simmer; adjust salt to taste.

Drain pasta and return to pot. Add tuna mixture; toss gently. Sprinkle with basil.

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Linguine with Red Clam Sauce

6 servings

Ingredients

  • 12 oz whole wheat linguine
  • 2 tablespoons olive oil
  • 1 small onion, chopped
  • 1/4 teaspoon crushed red pepper
  • 1/2 cup dry red wine
  • 3 cups homemade or store bought marinara sauce
  • 4 (6 oz.) cans chopped clams, undrained
  • 1/3 cup finely chopped fresh parsley

Directions

In a large pot of boiling salted water, cook linguine, stirring often, until al dente, about 8 minutes. Drain thoroughly in a colander.

Heat oil in a deep skillet over medium heat. Add chopped onion and crushed red pepper and cook, stirring often, until softened, about 5 minutes. Stir in red wine and boil until syrupy, about 4 minutes. Stir in marinara sauce and clams with their juice and heat until simmering, about 10 minutes.

Add cooked pasta and parsley to clam sauce in skillet. Toss to coat pasta thoroughly.

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Scallops and Pasta in Lemon Sauce

Serves 4

Ingredients

  • 12 large scallops
  • 2 tablespoons olive oil, divided
  • 1 small shallot, finely chopped
  • 2 cloves of finely chopped garlic
  • 1/2 cup white wine
  • 1 cup plum tomatoes, diced
  • 3 tablespoons capers, drained
  • Juice and zest of 1 lemon
  • Salt and pepper, to taste
  • 2 tablespoons chopped fresh parsley
  • 8 ounces whole grain thin spaghetti

Directions

Cook pasta according to package directions. Drain.

Pat scallops dry with paper towels. Heat 1 tablespoon of oil a large nonstick skillet over medium-high heat. Add scallops to the pan and sprinkle with salt and pepper to taste; cook 3 minutes on each side. Remove scallops from the pan; keep warm.

Add the remaining olive oil, garlic and shallots to the skillet; cook 15 seconds. Add wine and the next 3 ingredients to the pan. Allow to simmer over low heat for about 3 minutes. Add parsley and stir. Season with salt and pepper. Add cooked pasta and toss. Place pasta in serving bowls and top with scallops.

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