Healthy seafood spaghetti

Nutrition:Per Serving

Kcal 531

Fat 16g

Saturates 2g

Carbs 57g

Sugars 8g

Fibre 11g

Protein 35g

Salt 0.8g

Ingredients

For the stew

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.