Pasta with frozen seafood
Pasta with frozen seafood is the dish to prepare when you don’t have much time for cooking but still want to eat something a bit special.
Of course, if you can buy fresh fish and have the time to clean it and prepare it, the same recipe with fresh seafood is much tastier! Here in the Netherlands I hardly find all the fresh seafood I would need to make a proper “Spaghetti allo scoglio” (spaghetti on the rock). This would include fresh shelled mussels, clams, scampi… so I cook it when I go to Italy for a holiday and use frozen seafood in the meantime.
Pasta with frozen seafood is a very easy recipe and gives the opportunity to serve a tasty and complete meal to your family or guests. Just add a salad as a starter or side dish and your tummy will be soon full with nutritious and light food!
Pasta with frozen seafood – the recipe
Preparation time: 5 min
Cooking time: 20 min
Weight Watchers ProPoints per portion: 14
180 g pasta like farfalle o casareccia (last one was used for the pictures)
400 g mixed frozen seafood, defrosted if possible
1 tin cherry tomatoes (about 400 g), drained
3 tsp extra virgin olive oil
2 garlic cloves, sliced
1 red chilli, sliced (optional)
2 tbsp dry white wine
1 bunch fresh parsley, chopped
salt & pepper to taste
When I have the time I prefer to defrost the seafood and keep on the side the water that the fish will release. I use the water then to thin the sauce if necessary. If you don’t have the time to do that, it’s fine to cook the seafood also directly from frozen.
Put 1 teaspoon of oil, the sliced garlic and chilli in a large pan. Let the garlic slightly fry but be careful not to burn it! Add the seafood (drained if defrosted) and stir fry it for about 5-10 minutes on a moderate flame. Pour the wine and let it evaporate on a high flame. Add the drained cherry tomatoes and squash them slightly, so that they release their juice. Cover and cook for about 10-15 minutes until the sauce thickens. If the sauce dries too much add a little water, possibly the water released during defrosting or a little cooking water from the pasta. Only when the sauce is ready add the remaining 2 teaspoons of olive oil and salt to taste.
While the sauce simmers cook the pasta in a large pan of boiling salty water following the timing indicated on the packet. When it is ready, drain the pasta well and mix it with the sauce. Add the fresh chopped parsley, mix well and serve, adding freshly ground pepper.
Pasta with frozen seafood is ready, quick and easy but mainly light and tasty: a real Light & Yummy recipe.
by Giovanna Buono
This dish offers a complete meal in terms of proteins and carbohydrates. Just add a large green salad, dressed with freshly squeezed lemon for a nutritious main meal.