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Healthy seafood spaghetti

Ingredients

  1. Step 1 2 tbsp olive or rapeseed oil
  2. Step 2 1 small fennel bulb (160g), halved and thinly sliced
  3. Step 3 1 onion (160g), finely chopped
  4. Step 4 150g wholemeal spaghetti
  5. Step 5 2 large pinches of chilli flakes
  6. Step 6 3 garlic cloves, finely grated
  7. Step 7 1⁄2 lemon, zested, plus 2 tbsp juice
  8. Step 8 3 tbsp tomato purée
  9. Step 9 300g frozen mixed seafood (we used a mixture of prawns, mussels and squid rings), defrosted
  10. Step 10 3 tbsp chopped parsley
Healthy seafood spaghetti
Calories: 531 Carbohydrate: 57 g Protein: 35 g Fat: 16 g
Cook time: 30 minutes Prep time: 10 minutes Total time: 40 minutes Servings: 2

TAGS

Dinner Fennel Fibre Healthy Seafood Spaghetti Wholemeal spaghetti Dinner Fennel Fibre Healthy Seafood Spaghetti Wholemeal spaghetti Dinner Fennel Fibre Healthy Seafood Spaghetti Wholemeal spaghetti

Directions

  1. 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.
  2. 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.
  3. 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.