“Feast of the Fishes” Whole-Grain Linguine

Inspired by the Italian-American tradition to include 7 types of seafood on Christmas Eve, this whole-grain “Feast of the Fishes” pasta recipe can bring joy and nourishment to your table at any time. With shrimp, scallops, and white fish, whole-grain linguine pasta, canned tomatoes, and spinach, it’s a balanced meal in itself with protein, fiber, and healthy fats. Zesty lemon, white wine or low-sodium broth, garlic, and herbs add a blend of flavors for a true feast. 

Variations and Serving Suggestions

• For a traditional “Feast of the Seven Fishes” upgrade, add more seafood, such as calamari, mussels, salmon, and anchovy paste. 
• If using frozen shrimp and scallops, thaw before using.
• For a low-carb version, use zucchini noodles (“zoodles”) or spiralized carrots instead of pasta. 
• For variety, try it with brown rice or cauliflower rice instead of pasta. 
• To avoid alcohol, use low-sodium broth instead of sherry or white wine.
• For a lighter side dish to balance your seafood pasta, try a side salad or steamed broccoli florets. 
• For a blast of zesty citrus, add lemon zest or grapefruit zest as a garnish before serving. 
• For a holiday meal for a crowd, double or triple the recipe.
• Use any shape of whole-wheat pasta instead of linguine. 
• For a creamier version, add ¼ cup of fat-free half and half. Cut the white wine or sherry to ¼ cup. 

Recipe for “Feast of the Fishes” Whole-Grain Linguine

Makes 4 servings

Ingredients: 

• 6 ounces of whole-wheat linguine, fettuccine, or other shape noodles
• 1 tablespoon of olive oil
• 2-3 cloves of garlic, peeled and minced
• (Optional) red pepper flakes to taste
• 1 28-ounce can of crushed tomatoes, no-sodium if watching sodium intake
• 1 bay leaf
• ½ cup of dry white wine or cooking sherry
• ½ lb of medium to large shrimp, peeled and deveined
• ½ lb of scallops
• ½ lb of cod or other firm white fish, cut into 1-inch chunks
• 2 cups of fresh spinach leaves
• ¼ cup of parsley, chopped
• Zest and juice from 1 lemon
• Salt to taste

Directions: 

1. Bring a large pot of water to a boil. Cook the whole-wheat linguine according to the directions on the package. Drain, reserving ½ cup of the cooking water.
2. In a large skillet over medium heat, heat the olive oil. Add the garlic and crushed red pepper flakes (if using), and cook for 1-2 minutes, or until fragrant. Add the sherry or wine and bring to a boil, then reduce the heat. Add the tomatoes and bay leaf. Bring to a boil, then simmer for 5-7 minutes until the sauce thickens and the flavors meld. 
3. Add the shrimp, scallops, and fish, gently pushing them into the sauce. Cover and let simmer for 2-3 minutes. Add the spinach leaves, pushiing them into the sauce, and simmer another 3-4 minutes, or until the seafood is done. The shrimp should be pink and the fish should flake with a fork. Remove the bay leaf. 
4. Carefully add the pasta to the skillet and toss gently to combine. For a thinner sauce, add a bit of the reserved pasta cooking liquid. Stir in the lemon zest and juice, and parsley. Add salt and pepper to taste. Serve immediately. 

Nutrition information per serving: 440 calories, 6 grams of fat, 1 gram of saturated fat, 150 mg of cholesterol, 220 mg of sodium, 50 grams of carbohydrates, 10 grams of sugar, 8 grams of fiber, 40 grams of protein

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