The pasta with frozen seafood is one of the favourite dishes at my house when there is little time to cook but we want to eat something special. Of course, when I’m lucky enough to find fresh fish here in the Netherlands or whenever I go to Italy, I certainly prefer a nice spaghetti allo scoglio, even if I make it in a light version. But here I can’t always find the ingredients and often we’re in a hurry, so long live frozen seafood.
This recipe is easy to make and lets you quickly put a balanced, light and very tasty dish on the table. Just add a salad or another vegetable and you’ll have a complete meal in line with the Weight Watchers diet.
Before you go to prepare it, here are some other light fish-based first courses you might like:
- Difficulty: Very easy
- Cost: Budget-friendly
- Preparation time: 5 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: All seasons
Ingredients
- 5 oz pasta (I recommend farfalle or casarecce)
- 14 oz frozen seafood mix
- 14 oz canned cherry tomatoes (or fresh, halved)
- 2 tsp extra virgin olive oil (2 measuring teaspoons)
- 2 cloves garlic
- 1 hot chili pepper (optional)
- 2 tbsp dry white wine
- 1 bunch parsley, chopped
- to taste salt and pepper
- Points per serving = 12 WW points
Tools
- Tegame
Preparation
If you have time, thaw the seafood and set aside any broth released during thawing. Otherwise, use the seafood straight from frozen.
Drain the canned cherry tomatoes to remove the preserving liquid.
Gently sauté the garlic, sliced, and the chili in a large pan with 1 tsp of oil: be careful not to burn the garlic.
Add the well-drained seafood, let it flavor for a couple of minutes, then cook over medium heat for about 5 minutes.
Pour in the wine and let it evaporate over high heat. When the wine has evaporated, add the tomatoes and crush them so they release their juice.
Cover and cook for about 10–15 minutes so a rich little sauce forms.
If the seafood dries out too much, add a little water, preferably the liquid released during thawing or the pasta cooking water.
If, instead, you used the seafood straight from frozen and it released a lot of water, remove some liquid from the pan; otherwise cooking times will be extended and the seafood will become too tough.
When the sauce has reduced well, add the second teaspoon of oil, season with salt and, if you like, freshly ground pepper.
While the sauce is cooking, prepare the pasta: when it’s cooked, drain it and add it to the skillet with the sauce.
Stir in the coarsely chopped parsley and freshly ground pepper if desired.
Mix well and serve the pasta with frozen seafood. Quick and no-fuss, light and tasty: a recipe like the ones I love!
I usually serve a generous green salad dressed with a little oil and lemon as a starter. Then I enjoy my delicious plate of pasta.
Try it yourself, you’ll like it, I’m sure. Then write me about it below in the comments, I’ll be waiting.
Enjoy your meal everyone!
by Giovanna Buono
