Seafood spaghetti with marinara sauce recipe

  • Serves 4
  • 15 mins to prepare and 30 mins to cook
  • 551 calories / serving
  • Healthy
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An Italian classic – simple al dente spaghetti served with a rich tomato and white wine sauce, and plenty of lightly fried seafood. With extra depth from salty capers and anchovies, this gorgeous marinara sauce is crammed with the fresh flavours of the sea.

  1. Heat 3 tbsp olive oil in a heavy based saucepan over a medium heat and add the chilli and garlic. Fry for 1-2 mins, until just softened before adding the tomatoes and purée into the pot. Stirring gently – being careful to avoid splashes – simmer and reduce the sauce for 10-12 mins until the sauce is thick and the flavour intensified. Season well and set aside.
  2. Heat a large pan of salted water over a medium heat. Once bubbling, add the spaghetti and cook for 8-10 mins until al dente. Drain and return to the pan with a little olive oil to prevent the pasta sticking.
  3. Meanwhile, heat a large frying pan over a medium-high heat and add the remaining olive oil. Add the capers, anchovies, parsley stems, squid rings and prawns. Pour in the wine and bubble until reduced by half. Continue to cook until the prawns have turned pink and are cooked through. Stir through the tomato sauce and gently combine all of the ingredients.
  4. Stir the drained spaghetti and stir through the sauce. Serve in large bowls with a twist of black pepper and fresh parsley leaves.

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  • Ingredients

  • 4 tbsp olive oil
  • 1 red chilli, deseeded and finely chopped
  • 6 garlic cloves, peeled and sliced
  • 400g tin chopped tomatoes
  • 2 tbsp tomato purée
  • 400g spaghetti
  • 1 tbsp capers
  • 5 tinned anchovies, finely chopped
  • small bunch flat-leaf parsley, steams and leaves roughly chopped
  • 100g raw squid rings
  • 100g raw king prawns, preferably with tails on
  • 100ml white wine
  • Energy 2330kj 551kcal 28%
  • Fat 14g 20%
  • Saturates 2g 10%
  • Sugars 11g 12%
  • Salt 1.6g 27%

of the reference intake
Carbohydrate 85.6g Protein 22.4g Fibre 6.5g


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