Clams are rich in protein, omega-3s, and nutrients like iron, potassium and B12, which is crucial for nerve function and energy production. Their sweet, briny flavor pairs well with many ingredients.
And if you don’t want to mess with the shells, canned clams work well in many recipes, such as this healthy riff on the classic pasta dish. It’s fast, affordable, and conjures the taste of the sea with just a few pantry staples. This works well with any kind of long, thin noodle — including high protein, whole grain, and gluten-free varieties. Serves 3-4 — Susan Puckett
Ingredients
- 8 ounces regular or whole-wheat linguini or spaghetti
- Salt
- 2 (6-ounce) cans chopped clams, including the juice (do not drain)
- 3 tablespoons extra-virgin olive oil (plus more for drizzling if desired)
- 1 tablespoon minced garlic (about 3 large cloves)
- ¼ teaspoon red chili flakes
- ½ cup dry white wine (or pasta water)
- Juice and grated zest of 1 lemon
- ¼ cup chopped fresh parsley, plus more for garnish
- Black pepper
Directions
- Bring a large pot of water to a boil over high heat with a couple of tablespoons of salt. Add the pasta and cook until the pasta is tender but still slightly firm, according to package directions.
- Meanwhile, open the cans of clams and drain the liquid from each into a small bowl. Set aside.
- Heat the olive oil in a skillet over medium heat. Add the garlic and the chili flakes and cook for about 30 seconds, or until the garlic begins to turn golden.
- Add the reserved clam liquid to the pan, along with the wine, and raise the temperature to high. Let the sauce boil until the liquid is reduced to about 1/3 cup.
- Add the clams and return to a simmer, then stir in the lemon juice, lemon zest, and parsley.
- Drain the cooked pasta in a colander, reserving about ½ cup of the pasta water. Then place the pasta in in a large serving bowl.
- Pour the sauce over the noodles and toss to combine. Stir in a few spoonfuls of the pasta water to give it a silkier texture and add an extra drizzle of olive oil if you want a little more richness.
- Season with black pepper to taste and garnish with more fresh parsley. Serve immediately.