Looking for a delicious and healthy seafood dish? How about trying 1 oz fish and/or shellfish stuffed shells with tomato sauce! And the best part? This dish is only 34 calories per serving!
Not only is this meal low-calorie, but it also contains a variety of nutrients and health benefits. Fish and shellfish are excellent sources of protein, omega-3 fatty acids, and essential minerals like iron and zinc. Tomatoes, the main ingredient in the sauce, are rich in antioxidants and vitamins C and K.
In this article, we will explore the benefits of incorporating seafood into stuffed shells, discuss the nutritional value of tomato sauce, and provide step-by-step instructions on how to prepare this mouth-watering dish.
What are Stuffed Shells?
Stuffed shells are a type of pasta dish where large pasta shells are filled with a mixture of ingredients and baked in a flavorful sauce. The filling can include anything from cheese and meat to vegetables and seafood. Traditionally an Italian dish, stuffed shells have become popular worldwide and can be customized to suit different tastes and preferences.
Benefits of Seafood in Stuffed Shells
Seafood is a nutritious and versatile ingredient that can be incorporated into many dishes, including stuffed shells. Here are some benefits of adding fish and shellfish to this recipe: - Rich in omega-3 fatty acids, which can lower the risk of heart disease and improve brain health
- High in protein, which can help with weight loss and muscle growth
- Good source of essential minerals like iron and zinc, which support immune function and overall health
What Makes Tomato Sauce Healthy?
Tomato sauce is a staple in many pasta dishes, including stuffed shells. It is not only flavorful but also provides a variety of nutrients and health benefits. Here are some reasons why tomato sauce is a healthy choice: - Rich in antioxidants like lycopene, which can help prevent cancer and lower the risk of heart disease
- High in vitamins C and K, which support immune function and bone health
- Low in calories and fat, making it a good option for those watching their weight
How Can This Dish Be Prepared?
To prepare 1 oz fish and/or shellfish stuffed shells with tomato sauce, you will need the following ingredients: - 8 large pasta shells
- 1/2 cup cooked fish and/or shellfish
- 1 cup tomato sauce
- 1/4 cup shredded mozzarella cheese
- Salt and pepper to taste 1. Cook the pasta shells according to package instructions, then rinse under cold water and set aside.
2. In a bowl, mix the cooked fish and/or shellfish with the shredded mozzarella cheese.
3. Stuff each pasta shell with the fish and cheese mixture.
4. Place the stuffed shells in a baking dish and pour tomato sauce over them.
5. Bake in a preheated oven at 375°F for 20-25 minutes, or until the sauce is bubbly and the cheese is melted.
What Makes This Meal Low-Calorie?
Each serving of 1 oz fish and/or shellfish stuffed shells with tomato sauce contains only 34 calories, making it a great option for those watching their calorie intake. Here is the nutritional breakdown of the dish: - Total fat: 1.2g
- Cholesterol: 12mg
- Sodium: 143mg
- Total carbohydrates: 4.4g
- Dietary fiber: 0.8g
- Sugars: 2.2g
- Protein: 2.3g
Mouth-Watering Flavours to Expect
Expect a burst of flavors with this dish. The combination of the soft pasta shells, creamy filling of fish and/or shellfish with cheese and tangy tomato sauce will have your taste buds dancing with joy. You can also experiment with different types of fish and shellfish to create your perfect flavor profile.
Appropriate Serving Size
For this recipe, the appropriate serving size is 2 stuffed shells per person.
Recommended Toppings
To add some extra flavor and nutrition to this dish, consider topping it with some of these ingredients: - Fresh herbs like basil or parsley
- Diced tomatoes
- Sliced black olives
- Grated parmesan cheese
- Red pepper flakes
- Lemon wedges for a burst of citrus flavor
Perfect for...
This dish is a perfect option for a healthy weeknight dinner, a romantic date night, or a special occasion meal that will impress your guests.
Variations to Try
Here are some fun variations to try with this recipe: - Use different types of fish and shellfish, like shrimp, crab, or salmon
- Add some chopped spinach or kale to the filling for extra nutrition
- Try different types of cheese, like feta or ricotta
- Top with breadcrumbs for a crunchy texture
- Serve with a side salad or garlic bread for a complete meal
Life is a combination of magic and pasta.
5 FAQ about 1 Oz Fish and/or Shellfish Stuffed Shells with Tomato Sauce (34 calories)
1) What type of fish and shellfish are used in the stuffed shells?
The specific type of fish and shellfish used in the recipe may vary, but common options include shrimp, crab, and salmon.
2) How is the filling prepared?
The filling is typically made by cooking the fish and/or shellfish in a skillet with aromatics like garlic and onions, then mixing it with a combination of ricotta and Parmesan cheese. Sometimes breadcrumbs or herbs are included as well.
3) What kind of tomato sauce is used?
The tomato sauce is usually a basic marinara sauce that includes canned tomatoes, onions, garlic, and Italian seasonings.
4) What is the serving size?
The serving size listed as 1 oz likely refers to one individual stuffed shell, rather than a measurement of the entire dish. The number of shells per serving may vary depending on the recipe.
5) How is this dish typically served?
This dish is typically served as a main course, often accompanied by a side salad or steamed vegetables.