Lighten Up Your Pasta Recipes – Colorful Tomato and Spinach Seafood Pasta

Okay, I admit defeat. I just don’t get pasta. You could take this dish without the pasta and it’s 200 calories less per serving. Add the pasta (even better for you whole wheat – not whole grain, but whole wheat -pasta), and the calories skyrocket! I guess for me, I’d rather have a whole grain roll for that many calories (or less)!

Even so, I have a pasta lover in the house. He loves those heavy pasta sauces full of put you in the grave fat and calories, so I decided to try a lighter version of his favorite seafood pasta recipe. I skipped the heavy cream in favor of a little chicken broth and white wine. Still this recipe came in with more calories than I would have liked.

He loved the dish, but I have to admit he thought I could have added some cream and butter. Maybe next time I’ll add some fat free half and half.

Happy, healthy cooking!

Colorful Tomato and Spinach Seafood Pasta

Serves 2 (or 4 small servings)

4 oz whole wheat pasta, spaghetti or fettucine
1 large shallot, finely chopped
2 cloves garlic, minced
4 cups spinach, chopped
2 large Roma tomatoes, chopped
8 ounces cod (or any light meat fish or shrimp), cut into bite sized pieces
½ cup chicken broth
⅓ cup white wine
2 tablespoons lemon juice, fresh squeezed
2 tablespoons flour
1/4 to ½ cup basil (dependent on your taste), roll leaves together and then slice into thin pieces
2 tablespoons parmesan cheese , shredded
1 tablespoon olive oil
salt and pepper to taste

1. Cook spaghetti according to package directions.
2. Heat oil in large non-stick skillet. Add onion and garlic and cook 3 – 4 minutes.
3. Add tomatoes and cook another 3 – 4 minutes until tender.
4. Toss cod with flour and salt and pepper to taste.
5. Add cod to pan and cook another 3 minutes, add another tsp olive oil if necessary.
6. Add chicken broth and wine and cook another 3 minutes, stirring gently to make sauce, but not break up fish.
7. Add spinach and basil and cook another 3 – 4 minutes until spinach just wilts and sauce has reduced nicely.

8. Top pasta with cod and parmesan cheese.

What’s good for me in this dish?

Cod is low in Saturated Fa, and a good source of Vitamin D, Niacin, Vitamin B6, Vitamin B12 and Potassium. It is also a source of Protein, Phosphorus and Selenium. Cod assists cardiovascular health due to it’s blood-thinning omega-3 fatty acids.

Spinach is another powerhouse of nutrition. Spinach contains iron for energy, and vitamins C and A, folic acid and B6 to help your heart. Spinach has 13 different flavonoid compounds that function as antioxidants, and as anti-cancer agents.

Calories: 516
Total Fat: 10.82g
Cholesterol: 105mg
Sodium: 476mg
Total Carbs: 62.16g
Dietary Fiber: 6.27g
Sugars: 5.39g
Protein: 35.43g

Weight Watchers PointsPlus 12

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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.

Last updated by Kristi Rimkus at November 4, 2012.

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