Shrimp & Zucchini Pasta with Walnut Pesto

Whole-wheat spaghetti with sautéed shrimp, zucchini ribbons, and walnut-basil pesto — 38 g of protein and 490 kcal in 25 minutes — a lighter Mediterranean-style dinner that covers selenium and omega-3 ALA in a single bowl.

Ingredients (1 serving)

• Whole-wheat spaghetti — 80 g (dry)
• Shrimp, peeled — 150 g
• Zucchini — 120 g
• Walnut pesto — 2 tbsp
• Olive oil — 1 tsp
• Parmesan — 10 g

Macros per serving

• Calories: 490 kcal
• Protein: 38 g
• Fat: 18 g
• Carbs: 44 g
• Fiber: 6 g

Key micronutrients

• Omega-3 ALA: ~1.5 g (from walnut pesto)
• Selenium: ~60 µg (from shrimp)
• Iodine: ~60 µg (from shrimp)
• Fiber: ~6 g (from whole-wheat pasta + zucchini)

Why it earns a spot in the rotation

• Selenium from shrimp. A 150 g shrimp serving delivers around 60 µg of selenium — close to the adult RDA — which supports thyroid function and glutathione-based antioxidant defence. Selenium from animal sources is in the highly bioavailable selenocysteine form.
• Plant omega-3 from walnuts. Walnut-based pesto contributes ~1.5 g of ALA, the plant precursor to EPA and DHA. While conversion efficiency is limited, the ALA dose here is meaningful alongside the anti-inflammatory phenols in the basil and olive oil.
• Whole-wheat pasta for fiber and lower glycaemic impact. Swapping refined pasta for whole-wheat adds ~2 g of extra fiber per serving and moderates the postprandial glucose rise compared with refined-flour pasta.
• Lean protein density. 38 g of protein in 490 kcal — with the majority from low-fat shrimp — keeps the protein-to-calorie ratio high without the saturated-fat load of red-meat alternatives.

Related protocols

• Baked Salmon with Brown Rice & Edamame
• Turkey-Stuffed Bell Peppers with Tomato Sauce
• Tuna Niçoise Salad

Sources

• NCCIH — Omega-3 Supplements

AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.