This delicious seafood pasta is a great way to get a little more seafood into your daily diet. For years we were all told that prawns and other shellfish were bad for our cholesterol but we now know that it is really saturated fats in our diet that increase our bad cholesterol (LDL) levels.
Main Ingredient: Seafood, marinara mix
Not recommended for those with an allergy or intolerance to shellfish.
1 tablespoon extra virgin olive oil
1 red onion, finely chopped
1 small red chilli, deseeded and chopped (optional)
2 garlic cloves, crushed
1/2 cup (120ml) dry white wine
2 tablespoons reduced salt tomato paste
410g cans crushed tomatoes in juice
400-500g bottle quality low fat tomato based pasta sauce (Barilla basilica, Coles Basilico or Four Brothers Summer Tomato Basil or Oven roasted garlic and onion)
500g wholemeal or regular spaghetti
500g fresh marinara mix (see note)
300g black mussels, washed, de-bearded
2 tablespoons chopped flat-leaf parsley
Step 1 : Heat 2 teaspoons of olive oil in a large saucepan over a medium heat. Cook the onion for 3-4 minutes or until softened and becoming clear.
Step 2: Add the chilli, garlic and wine, and simmer for 2-3 minutes. Add the tomato paste and continue to cook off for 30 seconds.
Step 3: Add the crushed tomatoes and pasta sauce of choice and simmer for another 15-20 minutes, stirring occasionally until slightly thickened. Season well.
Step 4: Cook the pasta according to packet directions in salted boiling water until al dente. Drain well in a colander and place in a large bowl and toss through the remaining 2 teaspoons of extra virgin olive oil.
Step 5: Add the marinara mix and mussels to tomato sauce, cover with saucepan with a fitted lid and cook 4-5 minutes over medium-high heat to make sure all the seafood is cooked through. Be sure to discard any mussels that do not open.
Step 6: Stir through the chopped parsley and then toss the sauce through the pasta. Serve immediately with a garden salad.
This dish is also delicious served with soft polenta or with a quality crusty grain or sourdough bread to mop up all the beautiful sauce in place of the pasta.
Note-be sure to check all the seafood is cooked in step 5 as marinara mixes vary greatly in terms of what they contain. While most contain a variety of fish, calamari,mussels and prawns some have large chunks of fish so you may need to cook for a little longer.