PF
Close-up of Italian seafood pasta with clams and mussels served in Florence.
Stovetop~65 minComplexity

Seafood Pasta

Seafood Pasta delivers 47g protein and 675 calories per serving, making it one of the highest-protein pasta dishes for lifters. Four servings come together on the stovetop quickly, giving you a carb-rich, protein-loaded dinner that fits post-workout meal windows. Batch this to cover your muscle-building meals without daily cooking.

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Ingredients

4 servings
  • Mussels(454g)
  • Water
  • Flour, All-Purpose, White(80g)
  • Pasta, Linguine, Whole Wheat, Dry(340g)
  • Unsalted Butter(45g)
  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Scallops(227g)
  • Shrimp(227g)
  • 1/2 teaspoon kosher salt
  • Shallot
  • Garlic(20g)
  • Red pepper flakes(1g)
  • Wine, White, Dry(120g)
  • Oregano, Dried(5g)
  • Basil, Fresh(5g)
  • Old Bay seasoning blend(8g)
  • Lemon Juice, Fresh(30g)
  • Parsley, Fresh(80g)

Instructions

  1. 1Clean the mussels by placing them in a large bowl, covering with cool water, and adding flour. Mix gently with your hands for 1–2 minutes, then let soak for 30 minutes so the mussels disgorge sand. Drain, remove the beard from each mussel with your fingers, scrub under running water to remove dirt, and discard any that are not tightly shut. Prep all remaining ingredients while mussels soak.
  2. 2Bring a large pot of well-salted water to a boil over high heat. Add the linguine and cook to al dente according to package directions. Reserve 1 cup of pasta water, then drain the noodles and set aside.
  3. 3Heat the butter and olive oil in a wide, deep skillet over medium heat until the butter foams, about 1–2 minutes. Add the scallops and sear without moving for 1½ minutes until golden on the first side, then flip and push to one side of the pan. Add the shrimp to the open side, sprinkle both with salt, and cook for 2–3 minutes, flipping the shrimp halfway through, until the shrimp are opaque and no longer translucent and the scallops are cooked through. Transfer both to a plate.
  4. 4Reduce heat to medium, add the remaining butter and shallot to the same skillet, and sauté for 3 minutes until the shallot begins to soften and brown. Add the garlic and red pepper flakes, stir constantly, and cook for 1 minute until fragrant.
  5. 5Pour in the white wine, oregano, basil, and Old Bay seasoning, and bring to a boil over medium-high heat, about 1–2 minutes. Add the mussels, cover with a tight-fitting lid, reduce heat to medium-low, and steam for 5 minutes, shaking the skillet once or twice halfway through. Uncover and discard any mussels that did not open.
  6. 6Add the cooked linguine, lemon juice, reserved scallops and shrimp, and fresh parsley to the skillet. Toss everything together over medium heat for 1–2 minutes until evenly combined, adding reserved pasta water a little at a time as needed to reach your desired sauce consistency.
  7. 7Divide the seafood pasta evenly into 4 airtight containers while hot, allowing to cool slightly before sealing lids. Refrigerate for up to 3 days.

Nutrition — Per Serving

675

calories

47g

protein

23g

fat

Carbohydrates
90g
Saturated fat
2.1g
Sodium
636 mg
Dietary fiber
10.3g

4 servings per batch · ~418g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Seafood Pasta have per serving?

Each serving contains 47g of protein and 675 calories with 90g carbs and 23g fat. This macro split makes it one of the higher-carb options in the PrepForge library, suited for post-workout meals or high-activity days.

How long does Seafood Pasta take to prep?

This recipe is marked as quick prep on the stovetop and yields 4 servings, making it efficient for batch cooking a single dinner or lunch for multiple days. Actual timing depends on your pasta cooking method, but stovetop preparation keeps total time minimal.

Is Seafood Pasta good for muscle gain?

At 47g protein per serving paired with 90g carbs, this recipe supports muscle gain phases when carbs are prioritized for training fuel and recovery. The carbohydrate load makes it particularly useful on heavy lifting days when glycogen replenishment is the goal.

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