US
Seafood marinara
Prep and cooking time: 20mins
Complex carb portions, per serving: 1
Freezable
Ingredients
Serves: 4
80g uncooked tagliatelle or 300g spiralised courgette
2 tbsp extra virgin olive oil
3 garlic cloves, finely diced or minced
1 small red onion, sliced
200g cherry tomatoes, whole
1 tsp dried oregano
400g mixed seafood
1 large red chilli, diced
1 ½ tbsp tomato puree
75ml white wine
60g rocket
1 small handful fresh basil, roughly chopped
1 large handful fresh parsley, roughly chopped
Method
Heat the oil in a large, non-stick saucepan or frying pan, over medium heat.
Fry the garlic and onion for 1-2mins, or until lightly softened. Add the whole tomatoes and oregano, and fry for a further 2mins.
Add the seafood, season generously with salt and pepper, and cook for 1-2mins.
Add the fresh chilli, tomato puree, and white wine, and stir gently so the seafood doesn’t break up. Allow it to cook for 2-3mins, or until lightly bubbling and the seafood is cooked.
Turn off the heat, and add the rocket and fresh herbs. Stir gently until wilted. Serve with 1 portion of cooked pasta for 1 carbohydrate per serving, or spiralised courgette for 0 carbohydrates per serving.