Creamy Angel Hair Pasta with Fresh Seafood Medley

Creamy Seafood with Angel Hair Pasta

Living on the coast of North Carolina, the bounty of the sea often finds its way into my kitchen, and there’s nothing quite like a quick, delightful seafood dish to celebrate the fresh catch of the day. Inspired by a recipe from “Cook Healthy, Cook Quick,” this Creamy Seafood with Angel Hair Pasta has evolved in my kitchen to accommodate the freshest seafood I can find, be it shrimp, scallops, crab, or even local fish. Its ease of preparation makes it a perfect choice for a light summer meal, paired with a crisp salad and some warm, crusty bread.

Recipe Details:

• Cook Time: 20 minutes
• Prep Time: 10 minutes
• Total Time: 30 minutes
• Category: One Dish Meal
• Keywords: European, Summer, < 30 Mins, Stove Top, Easy
• Servings: 4
• Calories: 329.6 per serving
• Fat Content: 4.9g
• Saturated Fat Content: 1.3g
• Cholesterol Content: 5.3mg
• Sodium Content: 165.1mg
• Carbohydrate Content: 54.3g
• Fiber Content: 2.4g
• Sugar Content: 3.2g
• Protein Content: 12.9g

Ingredients:

• 8 oz angel hair pasta
• 8 oz fresh mushrooms, sliced
• 3/4 cup green onions, chopped
• 1/3 cup dry white wine
• 1/3 cup garlic, minced
• 1 tbsp reduced-calorie stick margarine
• 2 tbsp all-purpose flour
• 2 cups skim milk
• 1 cup nonfat sour cream
• 1/3 cup parmesan cheese, grated
• 2 tsp paprika
• Your choice of fresh seafood (e.g., shrimp, scallops, lobster, crab)

Instructions:

1. Cook the Pasta:

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   • Bring a large pot of water to a boil. Add the angel hair pasta and cook according to package directions, omitting any salt and fat.
   • Once cooked, drain the pasta thoroughly and set it aside, keeping it warm.

2. Prepare the Mushroom and Onion Mix:

   • In a large nonstick skillet, combine the fresh mushrooms, chopped green onions, dry white wine, and minced garlic.
   • Bring the mixture to a boil, then reduce the heat to a simmer. Let it cook uncovered until the liquid evaporates, stirring occasionally. This should take about 5-7 minutes.

3. Make the Sauce:

   • Add the margarine to the skillet with the mushrooms and onions. Stir until melted.
   • Sprinkle in the flour, stirring constantly for 1 minute to form a roux. This will help thicken the sauce.
   • Gradually pour in the skim milk while continuously stirring. Continue to cook over medium heat, stirring constantly until the sauce thickens and begins to boil.

4. Add the Seafood and Cream:

   • Stir in your choice of seafood and the nonfat sour cream.
   • Cook for an additional 2-4 minutes, or until the seafood is opaque and thoroughly heated. Ensure the seafood is cooked through but not overdone, as it should remain tender and juicy.

5. Combine and Serve:

   • Spoon the creamy seafood mixture over the cooked and warmed angel hair pasta.
   • Sprinkle the dish with grated parmesan cheese and a touch of paprika for added flavor and color.
   • Serve immediately, garnished with additional parmesan or fresh herbs if desired.

Detailed Analysis and Tips:

Seafood Selection:

The beauty of this dish lies in its versatility with seafood. Depending on what’s freshest and available, you can adapt this recipe to include:

• Shrimp: Large, peeled, and deveined shrimp cook quickly and add a sweet, firm texture.
• Scallops: Sea scallops are ideal for their larger size and rich flavor. Pat them dry before adding to ensure they sear nicely.
• Lobster: If using lobster, pre-cooked lobster meat can be a luxurious addition. Add it at the very end to avoid overcooking.
• Crab: Fresh lump crab meat provides a delicate sweetness that pairs beautifully with the creamy sauce.

When choosing seafood, consider its cooking time. Delicate seafood like shrimp and scallops cook quickly and should be added towards the end of the cooking process. Firmer seafood like fish might require a slightly longer cooking time.

Cooking Techniques:

• Pasta Cooking: Angel hair pasta cooks quickly, typically within 3-4 minutes. Be sure to monitor it closely to prevent overcooking, as it should be al dente to hold up well with the creamy sauce.
• Sauce Consistency: When making the sauce, ensure you continuously stir to prevent lumps. The gradual addition of milk to the roux (flour and margarine mixture) is crucial for a smooth sauce. If the sauce becomes too thick, you can thin it with a bit more milk or broth.
• Wine Reduction: Reducing the wine with the mushrooms and onions concentrates the flavors and helps evaporate the alcohol, leaving a rich, flavorful base for the sauce.

Nutritional Adjustments:

• Calorie Reduction: Opt for nonfat or low-fat dairy products and limit the amount of cheese for a lower-calorie version. Using margarine instead of butter also helps reduce saturated fat content.
• Fiber and Whole Grains: For added fiber, you can use whole grain or vegetable-enriched pasta. This also provides a slightly nutty flavor that complements the seafood.
• Gluten-Free: Substitute the all-purpose flour with a gluten-free flour blend and choose gluten-free pasta to accommodate dietary restrictions.

Pairings and Serving Suggestions:

To complete the meal, consider pairing this dish with:

• Salad: A light, crisp salad with a citrus vinaigrette can balance the richness of the pasta.
• Bread: Warm, crusty bread such as a French baguette or ciabatta can be used to soak up the creamy sauce.
• Wine: Complement the dish with a glass of dry white wine, such as Sauvignon Blanc or Chardonnay, which echoes the wine used in the sauce.

Additional Tips and Variations:

1. Vegetable Additions: Add other vegetables like spinach, cherry tomatoes, or bell peppers for extra color and nutrition.
2. Herbs: Fresh herbs like basil, parsley, or dill can be added at the end for a burst of freshness.
3. Spice Level: For a bit of heat, sprinkle in red pepper flakes or a dash of hot sauce to the sauce.

Conclusion

This Creamy Seafood with Angel Hair Pasta dish is a celebration of fresh, coastal flavors, enhanced by the delicate balance of a creamy sauce and tender pasta. Its simplicity in preparation does not compromise its elegant presentation and rich taste, making it an ideal dish for both casual family dinners and more refined occasions. With the ability to adapt the ingredients to whatever seafood is freshest, this recipe is versatile, health-conscious, and delightfully satisfying. Enjoy the process of bringing the flavors of the sea to your table with this quick and delectable dish, and savor the compliments that are sure to follow.