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Light Seafood and Vegetable Pasta

The scent of the sea always takes me back to summers spent on the Italian coast. My Nonna Emilia would make a simple yet incredibly flavorful pasta dish using whatever fresh seafood was available that day, tossed with sun-ripened vegetables from her garden. This recipe is my attempt to capture that same lightness and vibrancy, a dish that feels both healthy and indulgent, perfect for a warm evening.

Recipe Overview

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4-6
Dietary Type: Dairy-Free

Ingredients

1 tablespoon olive oil
1 small zucchini, sliced
3 garlic cloves, minced
3 medium mushrooms, sliced
1 cup fresh green beans, trimmed
1/3 medium red pepper, thinly sliced
1/2 cup chopped tomato
1 scallion, thinly sliced
1/2 cup fresh basil, chopped
3 tablespoons parsley, chopped
1/3 cup half-and-half (or substitute with unsweetened almond milk for a dairy-free option)
1 (15 ounce) can chicken broth
1 tablespoon cornstarch
1 tablespoon Old Bay Seasoning
Salt and pepper to taste
8 ounces dry pasta (linguine or fettuccine recommended)
8 ounces lobster meat, cooked (or shrimp, crab, or any seafood of your choice)

Equipment Needed

Large pot
Large, flat-bottom pan or skillet
Whisk
Colander

Instructions

Begin by bringing a large pot of salted water to a rolling boil. This is for cooking your pasta.
While the water is heating, prepare the vegetables. Slice the zucchini, mince the garlic, slice the mushrooms, trim the green beans, thinly slice the red pepper, chop the tomato, and thinly slice the scallion. Chop the basil and parsley as well. Having all your ingredients prepped and ready to go will make the cooking process much smoother.
In a large, flat-bottom pan or skillet, heat the olive oil over medium heat. Make sure the pan is large enough to accommodate all the vegetables and seafood later.
Once the oil is hot, add the minced garlic and sauté for about 30 seconds, until fragrant but not browned. Be careful not to burn the garlic, as this will impart a bitter taste.
Pour about 1/3 of the can of chicken broth into the pan with the garlic. This will help to deglaze the pan and create a flavorful base for the sauce.
By this point, the water should be boiling vigorously. Add the pasta to the boiling water and cook according to package directions, usually around 8-10 minutes. For this recipe, cooking the pasta for 5-6 minutes works well, because it finishes cooking with the vegetables. You want the pasta to be al dente – firm to the bite.
While the pasta is cooking, add the vegetables to the pan in the following order: green beans, red pepper, zucchini, scallions, tomatoes, and mushrooms. Sauté the vegetables, stirring occasionally, for about 5-7 minutes, or until they are tender-crisp. Don’t overcook the vegetables; they should still have a bit of a bite.
In a small bowl, whisk together the cold half-and-half (or almond milk) and the cornstarch until smooth. This mixture, called a roux, will help to thicken the sauce.
Pour the roux into the pan with the remaining chicken broth and whisk to combine. Then, pour the entire mixture into the pan with the sautéed vegetables. Stir well to ensure that the sauce coats all the vegetables evenly. Bring to a simmer and cook for another 2-3 minutes, or until the sauce has thickened slightly.
If using pre-cooked lobster (or shrimp, etc.), add it to the pan during the last minute of cooking, just to heat it through. Overcooking seafood can make it tough and rubbery, so it’s best to add it at the very end.
Drain the pasta thoroughly using a colander, reserving about 1/2 cup of the pasta water. Add the drained pasta to the pan with the vegetables and seafood. Toss everything together to combine, adding a little of the reserved pasta water if needed to create a saucier consistency.
Season with Old Bay Seasoning, salt, and pepper to taste. Remember that Old Bay Seasoning already contains salt, so start with a small amount and add more as needed.
Stir in the chopped fresh basil and parsley.
Serve immediately. A sprinkle of freshly grated Parmesan cheese is optional.

Expert Tips & Tricks

Vegetable Variety: Feel free to experiment with different vegetables based on what’s in season or what you have on hand. Asparagus, bell peppers of different colors, or even spinach would be delicious additions.
Seafood Selection: You can use any type of seafood you like in this recipe. Shrimp, crab, scallops, or even canned tuna would all work well. Just be sure to adjust the cooking time accordingly.
Pasta Water: Don’t discard all the pasta water after draining the pasta. The starchy water helps to bind the sauce to the pasta, creating a creamier and more flavorful dish.
Make-Ahead Prep: You can chop the vegetables ahead of time and store them in the refrigerator until you’re ready to cook. This will save you time on busy weeknights.

Serving & Storage Suggestions

Serve this Light Seafood and Vegetable Pasta immediately for the best flavor and texture. Garnish with a sprinkle of fresh basil or parsley and a wedge of lemon, if desired. A side of crusty bread is perfect for soaking up the delicious sauce.

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the pasta in a skillet over medium heat, adding a little bit of broth or water if needed to prevent it from drying out. While freezing isn’t recommended because the pasta can become mushy, it is possible if properly stored in an airtight container. Make sure to fully defrost before reheating.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	369 kcal	18%
Total Fat	8 g	12%
Saturated Fat	2.4 g	12%
Cholesterol	83 mg	27%
Sodium	622.5 mg	25%
Total Carbohydrate	51.6 g	17%
Dietary Fiber	3.8 g	15%
Sugars	4.9 g	19%
Protein	22.2 g	44%

Variations & Substitutions

Gluten-Free: Use gluten-free pasta for a gluten-free option.
Vegan: Substitute the half-and-half with unsweetened almond milk or coconut milk. Omit the lobster or replace it with marinated tofu or extra vegetables. Use vegetable broth instead of chicken broth.
Spicy: Add a pinch of red pepper flakes to the pan when sautéing the garlic for a little heat.
Creamy: For a richer sauce, stir in a tablespoon or two of cream cheese or mascarpone cheese at the end of cooking.
Lemon Herb: Add the zest of one lemon and a teaspoon of dried oregano to the sauce for a bright and zesty flavor.

FAQs (Frequently Asked Questions)

Q: Can I use frozen vegetables instead of fresh?
A: Yes, you can use frozen vegetables. Just be sure to thaw them before adding them to the pan and adjust the cooking time accordingly.

Q: Can I make this dish ahead of time?
A: You can chop the vegetables ahead of time and store them in the refrigerator. However, it’s best to cook the pasta and seafood just before serving to ensure the best texture.

Q: What other types of pasta would work well with this recipe?
A: Linguine, fettuccine, spaghetti, or even penne would all be delicious with this sauce.

Q: Can I use vegetable broth instead of chicken broth?
A: Yes, you can use vegetable broth for a vegetarian option.

Q: How do I prevent the seafood from overcooking?
A: If using pre-cooked seafood, add it to the pan during the last minute of cooking, just to heat it through. If using raw seafood, cook it separately and add it to the pan when it’s almost cooked through.

Final Thoughts

This Light Seafood and Vegetable Pasta is a versatile and flavorful dish that’s perfect for any occasion. Whether you’re looking for a quick and easy weeknight meal or a light and refreshing dish to serve to guests, this recipe is sure to please. Don’t be afraid to experiment with different vegetables and seafood to create your own unique twist. I encourage you to try this recipe and let me know what you think! Pair it with a crisp white wine for a truly delightful meal.

Light Seafood and Vegetable Pasta Recipe