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Easy Scallop Pasta

This is a super easy dish that takes 20 minutes and is rich in vitamin B12 and omega-3-fatty acids and will help you fulfill the Canada Food Guide’s recommended 2 servings of fish per week! It’s a dish packed with umami and is sure to impress! To increase your fiber intake, you could use whole wheat pasta instead! To make it vegan, you could also omit the seafood and instead replace it with tofu. This is definitely worth trying if you are a seafood or pasta enthusiast!

  • Yield: 2 servings 1x


  • 1 cup scallop or seafood of choice
  • 250g pasta of spaghetti
  • 1 head garlic diced
  • 2 shallots diced 
  • 1 scallion diced
  • Grated parmesan to taste
  • Chopped parsley for garnish
  • 4 tablespoons olive oil
  • Water as needed


  1. Heat up a pan with olive oil and toss in your seafood of choice until half-cooked through.
  2. Remove the seafood meat while leaving all the juices inside the pan.
  3. In the same pan, toss in your diced garlic, scallion and shallots.
  4. Once fragrant, add in about 500 ml of water and bring to a boil.
  5. Put in the pasta into the boiling mixture and stir occasionally
  6. Keep adding small amounts of water until the pasta is almost al-dente
  7. At this point, add back in your seafood and boil off all the liquid until the sauce is thick and glossy
  8. Season with salt and pepper to taste.
  9. Grate some parmesan and top up with parsley.
  10. Enjoy!

* Vegan substitutions available: Omit the seafood or use tofu as a substitute!


Link to reference recipe: Original recipe

Recipe reviewed by Annie Tsang, RD


  • Serving Size: 1 serving
  • Calories: 430
  • Sugar: 3g
  • Sodium: 700mg
  • Fat: 12g
  • Saturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 50g
  • Fiber: 0g
  • Protein: 28g

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