HEALTHY SEAFOOD SPAGHETTI

Healthy seafood spaghetti image

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

Provided by Sara Buenfeld

Categories Dinner

Time 30m

Number Of Ingredients 10

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

Steps:

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.
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.
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.

Nutrition Facts : Calories 531 calories, Fat 16 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 57 grams carbohydrates, Sugar 8 grams sugar, Fiber 11 grams fiber, Protein 35 grams protein, Sodium 0.8 milligram of sodium