Skinny Seafood Pasta with Asparagus and Mushrooms

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We aren’t big pasta eaters – heavy sauces and an abundance of cheese don’t have an appeal.

Seafood Pasta with Asparagus and Mushrooms

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

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!

Seafood Pasta with Cod, Asparagus and Mushrooms
 
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
  1. 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.
  2. 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.
  3. Toss with pasta, adding a splash of pasta water if the dish looks too dry.
  4. 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
Nutrition Information
Serving size: 4 small servings

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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Comments

    • says

      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.

    • says

      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.

    • says

      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.

  1. says

    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!

  2. says

    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

    • says

      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. :)

  3. says

    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.

    • says

      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!

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