Seafood pasta salad is a delightful dish that blends the fresh flavors of the sea with the comforting texture of pasta. It’s a versatile recipe, perfect for summer gatherings, light dinners, or as a nutritious meal prep option. Packed with essential nutrients from seafood and a medley of vegetables, this dish is a crowd-pleaser and can be customized to suit various tastes. Let’s dive into this easy-to-follow recipe that guarantees a burst of flavor in every bite.
Nutritional Value
Seafood pasta salad is not just delicious but also a powerhouse of nutrients. The seafood provides high-quality protein, omega-3 fatty acids, and essential minerals like zinc and iodine. Pasta contributes complex carbohydrates for energy, while the vegetables add fiber, vitamins, and antioxidants. Depending on the ingredients and dressing used, this dish can be a wholesome meal with balanced macronutrients.
Ingredients
- For the Salad:
- 250g pasta (fusilli, penne, or farfalle)
- 200g shrimp, peeled and deveined
- 150g crab meat or imitation crab sticks
- 100g cherry tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 2 tbsp fresh parsley, chopped
- Optional: 50g black olives, sliced
- For the Dressing:
- 3 tbsp mayonnaise
- 2 tbsp Greek yogurt
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- Salt and black pepper to taste
- 1 tbsp olive oil
Step-by-Step Instructions
- Cook the Pasta:
Boil a pot of salted water and cook the pasta according to package instructions until al dente. Drain, rinse with cold water, and set aside. - Prepare the Seafood:
- Shrimp: Boil or sauté the shrimp in a little olive oil until pink and fully cooked (2–3 minutes per side). Let them cool.
- Crab Meat: If using imitation crab, shred it into bite-sized pieces.
- Prepare the Vegetables:
Dice the cucumber, bell pepper, and red onion. Halve the cherry tomatoes and slice the olives if using. - Make the Dressing:
In a small bowl, whisk together mayonnaise, Greek yogurt, lemon juice, Dijon mustard, olive oil, salt, and pepper. Adjust the seasoning to taste. - Assemble the Salad:
In a large mixing bowl, combine the cooked pasta, seafood, and chopped vegetables. Pour the dressing over the salad and toss gently to coat. - Chill and Serve:
Refrigerate the salad for at least 30 minutes to let the flavors meld together. Garnish with fresh parsley before serving.
Tips for Perfect Seafood Pasta Salad
- Fresh Ingredients: Use the freshest seafood and vegetables available to enhance the flavor.
- Dressing Variations: Swap mayonnaise with avocado or a vinaigrette for a lighter version.
- Gluten-Free Option: Use gluten-free pasta for dietary preferences.
- Extra Protein: Add boiled eggs or grilled chicken for additional protein.
FAQs
- Can I use frozen seafood?
Yes, frozen seafood works well. Just ensure it’s properly thawed and cooked before adding to the salad. - How long can I store the salad?
Seafood pasta salad can be stored in an airtight container in the refrigerator for up to 2 days. - What other vegetables can I add?
You can add zucchini, broccoli, or snap peas for extra crunch and nutrition. - Can I make this dish ahead of time?
Absolutely! It’s even tastier when made a few hours ahead to allow the flavors to meld. - What pasta shapes work best?
Short, sturdy pasta shapes like fusilli, penne, or bow-tie are ideal as they hold the dressing well.
Conclusion
Seafood pasta salad is a versatile and nutrient-packed dish that’s perfect for any occasion. With its easy preparation and customizable ingredients, it caters to a wide range of palates and dietary needs. Whether you’re hosting a summer barbecue or planning a quick family dinner, this recipe is sure to impress. Try it today and savor the delightful combination of flavors and textures!