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Seafood and Penne Pasta

It is recommended to consume 2-3 servings of fish every week, preferably oily fish that provide omega-3 fatty acids. For example 3 oz cooked fish or seafood.

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    Parmesan 15.0 grams

    Parmesan

    Penne Pasta 125.0 grams

    Penne Pasta

    Basil Pesto by Let's Cook 25.0 grams

    Basil Pesto by Let's Cook

    Mixed Seafood 100.0 grams

    Mixed Seafood


    • Time : 25.0 mins
    • |
    • Calories: 438.0 kcal
    • |
    • Protein : 31.0 g
    • |
    • Fat : 8.0 g
    • |
    • Carb. : 60.0 g
    : Your Kitchen Essentials
    Utensils: Pot to boil pasta | Pan to cook |
    Pantry: Salt | Pepper | Your preferred cooking oil |
    : Boil Penne Pasta
    Bring some water to a boil, roughly 1 litre per 100g of pasta. Once the water comes to boil, add some salt. Then start boiling the pasta. It should cook in roughly 8 minutes. Drain when done.
    : Pan Grill the Seafood
    Heat some oil in a pan. Once the pan is hot enough, place the mixed seafood in the pan in the following sequence, every minute of cooking:
    1. White fish
    2. Mussels
    3. Squid
    3. Prawns.
    Then add two tablespoons of water and cover the pan with a lid in order to steam the mussels.
    : Finish, Plate and Serve
    Once the mussels are cooked, toss in the pasta and the pesto. Turn off the heat so that seafood does not overcook and remains warm. Carefully mix the lot so that the seafood does not break up. Check and adjust the seasoning.

    Plate and Serve:
    Plate the dish, sprinkle some grated parmesan on top and serve.