PF
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StovetopComplexity

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: Put the mussels in a large bowl and cover with cool water. Add flour and with your hands, mix to combine (don’t worry if there are still a few lumps of flour). Let soak for 30 minutes—during this time, the mussels will disgorge any sand. Drain. If the mussels have a "beard,” remove from each with your fingers and scrub away any dirt on the outside of the mussels under running water. Discard any mussels that are not tightly shut. Make sure you have the rest of your ingredients 100% prepped and ready to go.
  2. 2Bring a large pot of well-salted water to boil and cook pasta to al dente according to package directions. Reserve 1 cup of pasta water (don’t forget!), then drain the noodles*.
  3. 3In a wide, deep skillet with a tight-fitting lid, heat 2 tablespoons of the butter and the oil over medium heat. When the butter foams, add the scallops and sear on the first side for 1 1/2 minutes without disturbing, then flip and move them to one side of the pan. Add the shrimp to the now open side of the pan. Sprinkle everything with salt. Continue cooking, flipping the shrimp after about a minute or so, until the shrimp are no longer translucent and the scallops are cooked through, about 2 minutes more. Remove to a plate and set aside.
  4. 4Reduce the heat to medium. Add the remaining 1 tablespoon butter and shallot. Sauté for 3 minutes until the shallot is beginning to soften and brown, then add the garlic and red pepper flakes. Let cook, stirring constantly, until the garlic is super fragrant, about 1 minute.
  5. 5Add the wine, oregano, basil, and Old Bay. Bring to a boil, then add the mussels. Cover the skillet, reduce the heat to medium-low, and let steam until the mussels open, about 5 minutes. Shake the skillet once or twice throughout to move the mussels around. Uncover the skillet and discard any mussels that did not open.
  6. 6Immediately place the pasta in the skillet with the mussels. Add the lemon juice, scallops, shrimp, and parsley. With tongs, toss and stir until everything is evenly combined, adding some of the reserved pasta water as needed. Enjoy immediately with additional fresh parsley as desired.

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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