A taste of the sea

Be transported to a beachside restaurant with a bowl of shellfish pasta that’s bursting with nutrients

Seafood spaghetti

SERVES 2 PREP 10 mins COOK 20 mins EASY 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 ½ 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

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 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 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.

GOOD TO KNOW healthy • fibre • vit c • iron •

3 of 5-a-day

PER SERVING 531 kcals • fat 16g • saturates 2g •

carbs 57g • sugars 8g • fibre 11g • protein 35g •

salt 0.8g