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Seafood spaghetti in bowls

Healthy seafood spaghetti

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy

Be transported to a beachside restaurant with a bowl of quick and easy seafood pasta that’s bursting with nutrients

  • Healthy
Nutrition: Per serving
HighlightNutrientUnit
kcal531
fat16g
saturates2g
carbs57g
sugars8g
high infibre11g
protein35g
salt0.8g
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Ingredients

  • 2 tbsp olive or rapeseed oil
  • 1 small fennel bulb (160g), halved and thinly sliced
  • 1 onion (160g), finely chopped
  • 150g wholemeal spaghetti
  • 2 large pinches of chilli flakes
  • 3 garlic cloves, finely grated
  • 1⁄2 lemon, zested, plus 2 tbsp juice
  • 3 tbsp tomato purée
  • 300g frozen mixed seafood (we used a mixture of prawns, mussels and squid rings), defrosted
  • 3 tbsp chopped parsley

Method

  • STEP 1

    Heat the oil in a large non-stick pan and cook the fennel and onion for 10 mins, stirring occasionally until softened. Meanwhile, bring a pan of water to the boil and cook the spaghetti for 10 mins until al dente.

  • STEP 2

    When the fennel and onion mixture has softened, stir in the chilli flakes, garlic, lemon zest and juice. Add the tomato purée and cook briefly, stirring all the time.

  • STEP 3

    Drain the pasta, reserving a mugful (around 250ml) of the cooking water. Stir the seafood into the tomato sauce and warm through. Toss the spaghetti into the sauce with the parsley and just enough of the reserved cooking water to loosen. Season and serve.

Goes well with

Recipe from Good Food magazine, July 2021

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