Seafood marinara

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Serves: 4

Time to make: 50 mins

Ingredients

More weights & measures

500g seafood (medium to firm textured, skinless, boneless fish fillets and shellfish eg. oysters, scallops, mussels)

2 tablespoon oil

1 onion, finely chopped

¼ teaspoon dried basil

½ teaspoon paprika

¼ teaspoon dried oregano

2 tablespoons white wine (optional)

425g can tomatoes and juice

salt and freshly ground pepper, to taste

4 cups cooked spaghetti or tagliatelle

Instructions

1 Cut fish into 2cm cubes. Steam open shellfish and remove shellfish meat from shells. Discard unopened shells.

2 Lightly oil a frying pan and heat over a medium heat, add onion and sauté until soft. Add basil, paprika and oregano and cook 2-3 minutes. Add wine (if using) and tomatoes and juice. Simmer slowly for 5-10 minutes until thick and pulpy.

3 Add cubed fish and shellfish and cook gently until fish turns white throughout. Season with salt and freshly ground pepper. Serve immediately over your pasta.

HFG tip

For the nutrition information we used 300g snapper, 100g mussels, 50g scallops and 50g oysters.

Nutrition Info (per serve)

Calories 408cal

Kilojoules 1710kJ

Protein 32g

Total fat 12g

–Saturated fat 2g

Carbohydrates 45g

–Sugars 7g

Dietary fibre 5g

Sodium 480mg

Calcium 110mg

Iron 5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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