Spicy Seafood Pasta Recipe:

Ingredients:

• 8 oz (225g) pasta (such as linguine or spaghetti)
• 1 lb (450g) mixed seafood (shrimp, scallops, squid, etc.), cleaned and deveined
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 small onion, finely chopped
• 1 can (14 oz/400g) diced tomatoes
• 1/2 cup (120ml) seafood broth or chicken broth
• 1/4 cup (60ml) dry white wine (optional)
• 1 teaspoon red pepper flakes (adjust to taste)
• Salt and black pepper to taste
• Fresh parsley, chopped, for garnish
• Lemon wedges, for serving (optional)

Instructions:

1. Cook the pasta according to package instructions until al dente. Drain and set aside, reserving 1/2 cup of pasta cooking water.
2. In a large skillet or pan, heat the olive oil over medium heat. Add the minced garlic and chopped onion, and sauté until softened and fragrant, about 2-3 minutes.
3. Add the mixed seafood to the skillet and cook until just opaque, about 2-3 minutes.
4. Stir in the diced tomatoes, seafood broth, and white wine (if using). Bring to a simmer and let it cook for 5-7 minutes, allowing the flavors to meld together.
5. Season the sauce with red pepper flakes, salt, and black pepper to taste. Adjust the spice level according to your preference.
6. Add the cooked pasta to the skillet along with the reserved pasta cooking water. Toss everything together until the pasta is well coated with the sauce and heated through.
7. Remove the skillet from heat and garnish with chopped fresh parsley.
8. Serve the spicy seafood pasta hot, with lemon wedges on the side for squeezing over the pasta, if desired.

This spicy seafood pasta recipe is bursting with flavor and juiciness, making it a perfect dish for seafood lovers who enjoy a bit of heat in their meals. Enjoy the succulent seafood and zesty sauce combined with perfectly cooked pasta for a satisfying and memorable meal.

Benefits for Health:

1. Rich in Protein: Seafood such as shrimp, scallops, and squid are excellent sources of high-quality protein, essential for muscle repair, growth, and overall health.
2. Omega-3 Fatty Acids: Many types of seafood are rich in omega-3 fatty acids, which have been linked to numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function.
3. Vitamins and Minerals: Seafood is a good source of essential vitamins and minerals such as vitamin D, vitamin B12, selenium, and zinc, which play vital roles in various bodily functions, including immune function, bone health, and metabolism.
4. Low in Saturated Fat: Seafood is generally low in saturated fat and cholesterol, making it a heart-healthy choice compared to many other protein sources.
5. Spices: Spices like red pepper flakes not only add flavor but also contain capsaicin, a compound that may have antioxidant and anti-inflammatory properties, as well as potential metabolism-boosting effects.
6. Tomatoes: The diced tomatoes in the recipe provide lycopene, an antioxidant associated with a reduced risk of chronic diseases such as cancer and heart disease.
7. Garlic and Onions: Garlic and onions are aromatic vegetables rich in antioxidants and sulfur compounds that may help support immune function, reduce inflammation, and promote heart health.
8. Olive Oil: Olive oil is a healthy fat that contains monounsaturated fats and antioxidants, which may help reduce inflammation, lower cholesterol levels, and protect against heart disease.
9. Pasta: While pasta is often considered a source of carbohydrates, it also provides energy and can be part of a balanced diet when consumed in moderation and paired with nutrient-rich ingredients like seafood and vegetables.
10. Overall Nutrient Profile: When combined, the ingredients in spicy seafood pasta provide a balanced mix of protein, healthy fats, vitamins, minerals, and antioxidants, contributing to overall health and well-being when enjoyed as part of a varied and balanced diet.