Seafood Pasta Recipes from the Mediterranean Coast

Few things conjure the spirit of coastal living like a bowl of seafood pasta enjoyed with a view of the sea. Seafood and pasta unite in dishes from Sicily to the French Riviera. They are both simple and divine. Imagine briny clams mixed with spaghetti, tender prawns in tomato sauce, or squid ink linguine with garlic and lemon. This isn’t just dinner – it’s the Mediterranean in a bowl.

This guide celebrates Mediterranean seafood pasta. It shares easy fish pasta recipes that respect tradition and suit modern kitchens. You’ll learn to choose seafood, use simple techniques, and make coastal meals that add a Mediterranean flavour to your table.

Whether you’re new to seafood or a seasoned fan, this collection will inspire your next wholesome, flavour-packed feast.

Why Seafood Pasta is a Mediterranean Classic

A Celebration of Simplicity

In many Mediterranean cultures, seafood pasta is not reserved for special occasions – it’s everyday elegance. The emphasis is on fresh ingredients, minimal fuss, and bold flavour.

Health Benefits

Seafood pasta is a staple in the Mediterranean diet, known for its:

• Heart-healthy omega-3s
• Lean protein from fish and shellfish
• Wholesome carbs from whole-grain pasta
• Anti-inflammatory benefits from garlic, olive oil, and herbs

Bonus: These dishes are light yet filling, making them perfect for lunch or dinner.

Choosing the Right Seafood for Pasta

Popular Mediterranean Choices

• Clams (vongole)
• Mussels (cozze)
• Prawns and shrimp
• Squid or calamari
• Anchovies or sardines
• Sea bass or cod (for chunkier sauces)

Fresh, Frozen, or Canned?

• Fresh: Best for delicate dishes like clams or mussels
• Frozen: Perfect for prawns, squid, and white fish fillets
• Canned: Ideal for anchovies, sardines, or tuna-based sauces

Always thaw frozen seafood fully and pat dry before cooking.

Mediterranean Pantry Staples for Pasta Dishes

Stock these for effortless coastal cooking:

• Extra virgin olive oil
• Garlic and shallots
• Lemons and zest
• Tinned tomatoes or passata
• White wine (dry)
• Chilli flakes
• Parsley, basil, oregano
• Whole grain or durum wheat pasta

Signature Seafood Pasta Recipes from the Mediterranean Coast

1. Spaghetti alle Vongole (Clam Pasta) – Italy

Ingredients:

• 400g spaghetti
• 1kg fresh clams
• 4 garlic cloves, thinly sliced
• 100ml dry white wine
• Chopped parsley, olive oil, a pinch of chilli flakes

Method:

1. Soak clams in salted water for 30 minutes to remove grit.
2. Sauté garlic in olive oil, add clams and wine.
3. Cover and cook until clams open (5–7 mins).
4. Toss with pasta, parsley, and chilli flakes.

2. Linguine ai Frutti di Mare (Seafood Linguine) – Coastal Italy/Spain

Seafood Mix:

• Mussels, squid rings, prawns

Sauce:

• Sautéed garlic and onion
• Tinned cherry tomatoes
• Splash of white wine

Finish with:

• Parsley, lemon zest, and olive oil drizzle

Cook seafood separately, then combine at the end to avoid overcooking.

3. Spanish-Inspired Prawn & Pepper Pasta

Ingredients:

• Large prawns
• Red and yellow peppers, sliced
• Smoked paprika, garlic
• Whole wheat penne

Method: Sauté peppers and garlic, add prawns and paprika. Combine with cooked pasta and fresh parsley.

4. Sardine and Fennel Bucatini

Ingredients:

• 2 tins of sardines in olive oil
• Fennel bulb, thinly sliced
• Garlic, lemon zest, parsley

Method: Sauté fennel and garlic, mash in sardines, stir through pasta with lemon zest.

Light Pasta Ideas for Summer Meals

1. Pasta with Lemon, Anchovy & Capers

No sauce needed. Just olive oil, garlic, anchovies, lemon zest and a handful of capers tossed with al dente spaghetti.

2. Cold Prawn & Orzo Salad

Prawns, diced cucumber, cherry tomatoes, dill and lemon with cooled orzo pasta.

3. Squid Ink Pasta with Garlic Oil

Linguine dyed with squid ink paired with chilli-garlic olive oil and parsley. Simple, bold, and very Sicilian.

Gluten-Free and Whole Grain Variations

Most Mediterranean households now embrace alternatives:

• Whole wheat pasta: Nutty and more filling
• Lentil/chickpea pasta: Adds protein and fibre
• Gluten-free corn or rice pasta: Works well with oil-based seafood sauces

Slightly undercook gluten-free pasta to prevent mushiness.

Pairing Ideas: Salads, Sides & Wine

Perfect Pairings

• Side salad: Arugula with lemon dressing
• Roasted vegetables: Courgettes, aubergine, cherry tomatoes
• Rustic bread: To mop up sauce

Wine Matches

• Vermentino: Crisp with clam pasta
• Albariño: Great with prawns and chilli
• Rosé or light red: Pairs well with sardine or anchovy-based sauces

Cooking Mediterranean Seafood Pasta

Keep Seafood Tender

• Add prawns, squid, or mussels at the end of cooking
• Avoid boiling seafood in sauces for too long

Balance the Flavours

• Acid (lemon, wine) cuts through richness
• Herbs lift briny fish
• Olive oil rounds it all out

Cook Pasta to Al Dente

• Saves overcooking when tossed with hot sauces

Sustainable Seafood Choices

Mediterranean seafood can be both delicious and environmentally friendly. Look for:

• MSC-certified or locally sourced products
• Small fish like sardines and anchovies
• Shellfish like mussels, which are low-impact on to farm

Avoid overfished species like eel or wild bluefin tuna.

Meal Prep and Storage

• Cook pasta and seafood separately, and combine before serving
• Store leftovers in glass containers
• Eat within 2 days for the best quality
• Reheat gently or serve cold as pasta salad

Conclusion: Bring the Coast to Your Kitchen

Mediterranean seafood pasta recipes celebrate coastal living. They mix sun-ripened ingredients, lean protein, and delicious flavours. From light, lemony linguine to rich tomato-based prawn dishes, there’s a pasta plate for every palate and season.

Whether you want comfort food or a meal for guests, these fish pasta recipes are flexible, nutritious, and satisfy your soul. Keep a few staples on hand, experiment with local fish, and enjoy the joy of coastal diet meals at home.