We aren’t big pasta eaters – heavy sauces and an abundance of cheese don’t have an appeal.
But thanks to many hours watching the Food Network, I’ve learned that I can make simple sauces that lightly dress a plate of pasta, and are calorie friendly too.
Seafood Pasta
A simple splash of good wine, spicy herbs, a mince of garlic, fresh lemon, and fruity olive oil can make a plate of pasta with fantastic flavor.
Seafood Pasta with Mushrooms
Lesson learned!
Tuesday’s tasty tip . . . If you love pasta and you’re working on losing weight, or trying to stick with a healthy eating plan, just lighten it up a bit. You won’t miss the extra calories or heavy sauces, and your waistline will love you.
Happy, healthy cooking!
Ingredients
- 4 ounces whole wheat spaghetti or quinoa pasta, cooked and drained, reserving 1 cup pasta liquid
- 8 ounces mushroom , sliced
- 1 cup asparagus, thin, ends removed and cut into pieces
- 2 cloves garlic, minced
- 8 ounces cod, cubed
- 1 teaspoon thyme, fresh minced
- 1 tablespoon oregano, fresh minced
- 2 tablespoons olive oil
- 1 pinch red pepper
- ¼ cup white wine
- 1 small lemon, zested and juiced
- 4 tablespoons Parmesan cheese, shredded
Instructions
- Heat a large non-stick skillet over medium heat and add oil. When the oil is hot add asparagus and mushrooms. Cook for 5 minutes until crisp-tender.
- Add cod, garlic, thyme, oregano, red pepper, wine and lemon juice and zest. Cook for 3 - 5 minutes until cod is no longer translucent in the center. Do no over-cook or the cod will fall apart and be dry.
- Toss with pasta, adding a splash of pasta water if the dish looks too dry.
- Top with Parmesan cheese if desired.
Notes
Calories: 272 Weight Watchers PointsPlus 7 Total Fat: 8.66g Cholesterol: 27mg Sodium: 123mg Total Carbs: 28.06g Dietary Fiber: 3.30g Sugars: 3.59g Protein: 18.03g
If you’re looking for healthy and low calorie Weight Watchers recipes, check out my Recipe page. You’ll find hundreds of recipes that include nutrition information and Weight Watchers points.
Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.
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{ 33 comments… read them below or add one }
This looks yummy! I love light pasta dishes like this one. And when you throw in veggies and fish, you can eat less of the pasta itself!
Stephanie @ Eat. Drink. Love. recently posted…Macadamia Crusted Tilapia with Mango Pineapple Salsa
It’s true – you get your pasta fix without a ton of calories.
Yummy! Pasta with mushrooms is really great dish and with herbs and cod I am sure it’s even better.
Medeja recently posted…Kokosiniai Citrininiai Keksiukai/ Coconut & Lemon Cupcakes
I’ve learned I really like pasta dishes when they’re served with fresh veggies and herbs.
love that light sauce, seafood and pasta are my fav ingredients to combine, I got penne at home and I’m thinking to make light sauce like yours
cheers
It’s so easy to toss together. You’ll have to let me know how it works for you. We had cod on hand, but shrimp or halibut would be wonderful too. Even meaty pieces of tilapia if you can find them.
Looks lovely! I love throwing fresh veggies and some fat free ricotta on pasta for a tasty change
Kiri W. recently posted…Italian Roasted Zucchini And Pattypan Squash & An Award
I hadn’t thought of a ricotta. I’ll try that next time!
Wow, this dish looks tasty. I love all the ingredients you put into the dish. Thanks for sharing. Buzzed ya.
Thanks Jennie!
I love this dish! It looks like something I can make anytime of the week! =] xoxo
Juju@getfitwithjuju recently posted…My Own Victory!!
You’re right – it’s an easy weeknight dish, and you could switch up the veggies and meat with the same sauce and it would be great. Enjoy the rest of your week.
It’s true, pastas do not have to be drenched in a heavy sauce. A light sauce that highlights the pasta let it shine! (And cod sounds so good right now!)
kale @ tastes good to me! recently posted…a year of baking cookies
I think I had the idea that all pastas were loaded with heavy sauces simply because I’ve never seen them served differently. I’ve learned a lot from the Food Network.
Mmm this sounds delicious! I’m a pasta fiend so learning new ways to lighten it up is great for me! Great recipe, it looks fantastic!
Lacy @ NYCityEats recently posted…Potato Chip Pasta w/ Corn Crema & Crab Asparagus Salad – A 5 Star Makeover!
Hi Lacy! You’ll have to let me know if you make it and how it turns out for you.
That is a good-looking pasta dish–I really love mushrooms and asparagus together.
Cucina49 recently posted…Under the Table
I love asparagus in any dish!
I don´t often think to pair mushrooms and fish but this looks rather delicious, Kristi. And, congrats on your visit from the Fairy Hobmother. What a lovely use of the prize.
Hester @ Alchemy in the Kitchen recently posted…Pan Perdu and Forgotten Berries – a Serendipitous Breakfast !
My use of the prize made for a very happy hubby which made me more than happy. Thank you!
I heart asparagus! This dish looks exquisite.
Baker Street recently posted…Mascarpone Oreo Cookies
Hi Kristi! I just realized that I probably never cooked pasta with fish before! Your pasta looks really good – great combination of fish, asparagus, and mushrooms! I love how you seasoned with simple lemon, some herbs and wine. Lovely recipe!
Nami | Just One Cookbook recently posted…Spinach and Feta Turnovers – Guest Post by Katherine Martinelli
Seafood pasta is my husbands favorite dish, so I had to lighten it up a bit.
often do a lemon sauce with creole flavors for pan sautéed meats…and a lemon caper one for fish – yours sounds really good too… hope you have a great weekend
Drick recently posted…Blue Cheese Dressing with Crushed Pecans
Hey Drick! I pinned your how to cook steak indoors post on Pinterest. People loved it! Even better, I cooked two steaks tonight using that method (and a new oven thermometer) and they came out the best ever. Thanks for the tip. Definitely a keeper.
This looks delish. Love cod mushrooms and asparagus. Great job and so healthy
Honeywhatscooking recently posted…Friday’s Favorite Things
This is my favorite time of year when asparagus comes into the stores at a reasonable price.
Nice, fancy seafood combo, looks delicious and light, great recipe.
Irena recently posted…Pistachio & Almond Crisp Cookies
Ok, I’ll admit it
I’m totally a heavy pasta sauce fan so I’ve been working on lightening it up. I love how unexpected cod is (at least to me) in this dish though, especially with the lemon and white wine as an accent.
Food Jaunts recently posted…Slow Cooker Southwestern Polenta
Truthfully, I had cod I needed to use and was tired of the same old baked version. My husband is a big sauce fan too, but he enjoyed this without it. Have a terrific Sunday!
i love asparagus and mushrooms together! this pasta sounds delicious!
Jenn and Seth (@HomeSkilletCook) recently posted…Rustic Pasta with Chunky Vegetables
Yummy!! I love asparagus and seafood combo. So light and refreshing
Kiran @ KiranTarun.com recently posted…Easy Garam Masala Chicken Curry
Thank you Kiran! Have a wonderful Sunday.