Tuna and seafood spaghetti

    Spaghetti marinara, served without grated cheese, makes a quick and easy low-fat dish.


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    Ingredients
    Serves: 4 

    • 2 teaspoons olive oil
    • 2 cloves garlic, chopped
    • 100 g (3½ oz) onions, chopped
    • A pinch of cayenne pepper
    • 400 g (14 oz) canned chopped tomatoes with herbs, or plain chopped tomatoes mixed with 1 teaspoon dried mixed herbs
    • 1 tablespoon tomato purée
    • 2 tablespoons chopped fresh parsley
    • 250 g (9 oz) dried spaghetti
    • 225 g (8 oz) ready-cooked mixed seafood, defrosted if frozen
    • 200 g (7 oz) canned tuna in brine or water, drained
    • Salt and black pepper
    • To garnish: sprigs of fresh flat-leaved parsley

    Method
    Prep:5min  ›  Cook:20min  ›  Ready in:25min 

    1. Heat the oil in a nonstick saucepan and fry the garlic and onions for 4-5 minutes until softened.
    2. Add the cayenne pepper and cook for a further 1 minute, then stir in the tomatoes, tomato purée and parsley and simmer for 5 minutes, stirring occasionally.
    3. Meanwhile, bring a large saucepan of water to the boil and cook the spaghetti according to the packet instructions.
    4. Add the mixed seafood and tuna to the tomato sauce, heat them gently for 3-4 minutes, then season to taste.
    5. Drain the spaghetti and divide between four bowls. Spoon the sauce over the pasta and serve, garnished with sprigs of parsley.
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