Oil-Free Seafood Pasta

This delicious oil-free seafood pasta is a healthy and flavorful meal that can be prepared in just 30 minutes. It’s a great way to enjoy seafood without the added fat and calories of oil.

Cooking Equipment:

Large pot; Large non-stick pan; Wooden spoon; Knife; Chopping board

Preparation Time:

10 minutes

Cooking Time:

Total Time:

30 minutes

Cuisine:

Italian

Keywords:

Seafood, Pasta, Oil-Free, Healthy, Quick

Meal:

Main Course

Cooking Method:

Stovetop

Dietary Restrictions:

Oil Free

Servings:

Ingredients:

200g dried pasta

1 onion, diced

2 cloves garlic, minced

200g mixed seafood (e.g. prawns, mussels, squid)

2 tablespoons white wine or vegetable stock

1 teaspoon dried oregano

Salt and pepper to taste

2 tablespoons chopped fresh parsley (optional)

Cooking Instructions:

Bring a large pot of salted water to the boil and add the pasta. Cook according to packet instructions until al dente. Drain and set aside.

Heat a large non-stick pan over medium heat and add the onion and garlic. Cook for 3-4 minutes until softened.

Add the seafood to the pan and cook for another 3-4 minutes until cooked through.

Add the white wine or vegetable stock, oregano, salt and pepper to the pan and stir to combine. Simmer for 2-3 minutes until the liquid has reduced slightly.

Add the cooked pasta to the pan and stir to combine with the sauce and seafood mixture. Simmer for another 2-3 minutes until heated through then remove from heat and stir through parsley if using. Serve immediately with extra parsley if desired.

Nutrition:

Calories – 300; Fat – 0g; Protein – 20g; Carbohydrates – 40g

This oil-free seafood pasta is a healthy Italian meal that can be prepared in just 30 minutes! It’s packed with flavor from fresh herbs, garlic, onion and mixed seafood without any added fat or calories from oil! Enjoy this delicious dish as an easy weeknight dinner or lunch option!

Rating:

Did You Know?

Cheese is also an important part of Italian cuisine, and Italy produces over types of cheese.