Seafood Pasta Delight
This chef-curated Seafood Pasta Delight offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 37g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 482 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Seafood Pasta Delight offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Seafood Pasta Delight to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Seafood Pasta Delight, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- 8 ounces uncooked vermicelli
- pasta
- 2 tablespoons cornstarch
- 1 teaspoon sugar
- 3/4 teaspoon salt
- Dash pepper
- 1/2 cup chicken broth
- 1/2 cup dry white wine or
- additional chicken broth
- 1/4 cup reduced-sodium soy
- sauce
- 1 medium sweet red pepper,
- julienned
- 1 medium sweet yellow pepper,
- julienned
- 2 cups fresh or frozen sugar snap
- peas
- 2 cloves garlic cloves, minced
- 1/4 teaspoon ground ginger
- 1 tablespoon olive or canola oil
- 1 pound sea scallops, halved
- 1 pound uncooked medium
- shrimp, peeled and deveined
- 2 teaspoons sesame oil
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
Cook pasta according to package directionsStep 2: Technique & Execution
In a bowl, combine the cornstarch, sugar, salt and pepper; stir in the broth, wine or additional broth and soy sauce until smooth; set asideStep 3: Technique & Execution
In a large nonstick skillet or wok, stir-fry the peppers, peas, garlic and ginger in oil for 2-4 minutes or until crisp-tenderStep 4: Technique & Execution
Add scallops and shrimp; stir-fry 2 minutes longerStep 5: Technique & Execution
Stir cornstarch mixture and add to the panStep 6: Technique & Execution
Bring to a boil; cook and stir for 2 minutes or until thickenedChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 482 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 37g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 26g | Complex, slow-digesting dietary fiber |
| Fat | 19g | Wholesome dietary lipids for micronutrient absorption |
Seafood Pasta Delight
This chef-curated Seafood Pasta Delight offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: Cook pasta according to package directions
Technique & Execution: In a bowl, combine the cornstarch, sugar, salt and pepper; stir in the broth, wine or additional broth and soy sauce until smooth; set aside
Technique & Execution: In a large nonstick skillet or wok, stir-fry the peppers, peas, garlic and ginger in oil for 2-4 minutes or until crisp-tender
Technique & Execution: Add scallops and shrimp; stir-fry 2 minutes longer
Technique & Execution: Stir cornstarch mixture and add to the pan
Technique & Execution: Bring to a boil; cook and stir for 2 minutes or until thickened
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight glass container for up to 2 days.
- Reheating: Warm gently in a skillet on medium-low heat with a lid to keep the fish tender. Avoid microwaving to prevent rubbery texture.
- Freezing: We do not recommend freezing cooked fish as it degrades the texture.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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