Fish

Seafood pasta recipe

Two
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Looking for a tasty dish for supper? This delicious seafood pasta recipe is just the thing for satisfying the whole family. The fish provides omega-3 (beneficial for brain function and health) and plenty of protein. Cannellini beans add fibre, aiding digestion. These beans also contain important minerals such as magnesium and zinc.

The great thing about this seafood pasta recipe is that you can easily adapt it depending on what you have at home. We love to serve with prawns and cod, but it would also taste delicious with flakes of salmon, and maybe even mussels. It’s well worth a chat with your local fishmonger to see which fish they recommend if you’re doing a special shop for ingredients.

Should you indulge more than you ought (so easiliy done with this dish!), the fennel aids digestion. This fragrant herb also provides a hit of vitamin C, helping to support our immune system, protect cells and help to maintain healthy skin, blood vessels and bones.

Serve with generation portion of crisp rocket and a twist of lemon. An extra drizzle of olive oil is always welcome too!

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Ingredients

  • 1 tbsp olive oil, plus extra to drizzle
  • 1/2 red onion, sliced
  • 1/2 fennel bulb, finely chopped
  • 150g wholewheat spaghetti
  • 200g chopped tomatoes
  • 150ml hot fish or chicken stock
  • 200g cannellini beans, drained
  • 250g mixed seafood (e.g. squid, prawns and cod)
  • 1 tbsp freshly chopped dill
  • Small handful of rocket
  • 1/2 lemon, halved
  • Sea salt and black pepper

Method

  1. Bring a large pan of water to the boil for the pasta.
  2. Heat the oil in a medium pan and add a tablespoon of water. Add the onion, garlic and fennel, then season. Cover with a lid and sauté over a low to medium hear for 10 to 12 minutes, stirring every now and then.
  3. Cook the pasta according to packet instructions. Drain well and return to the pan with a drizzle of olive oil.
  4. Stir the chopped tomatoes and stock into the pan with the onion mixture and season. Simmer, uncovered, for a further five minutes.
  5. Stir in the cannellini beans and seafood, and cook for five to eight minutes until the fish has cooked through and is opaque. Stir in the dill.
  6. Spoon a little of the sauce into the pasta, then divide between the two plates. Top with the remaining sauce and rocket, and serve with the lemon and an extra drizzle of olive oil if you like.