Seafood linguine

Thursday, April 12, 2018. Author Matthew Kershaw

Seafood linguine

This quick and easy dish packs a huge punch of protein and low-glycemic carbs to get those aching muscles on the road to recovery. The shellfish are particularly abundant in selenium, which is an anti-inflammatory beneficial to heart health.  Combined with the health benefits of garlic and olive oil, this Mediterranean classic is not only delicious, but keeps your circulation running smoothly.

Serves 4

Ingredients

1lb fresh mussels (450g)
6oz peeled, cooked prawns (180g)
½ lb fresh squid (200g)
10oz linguine (300g)
A bunch of fresh parsley, chopped (25g)
2 lemons
½ green chili pepper, chopped
½ red chili pepper, chopped
3 cloves garlic
1 tbsp. olive oil
A splash of dry white wine

Instructions

  1. Thoroughly clean and remove the beards of the mussels. If any shells are open, give them a tap. If the mussels don’t close, they are dead and should be discarded.
  2. Prepare the squid by pulling out the tentacles with the blunt side of your knife, then cutting off and discarding the beak and ink sack. Then, chop the head into ½ inch (1cm) rings and roughly chop the tentacles.
  3. Bring a pot of salted water to the boil, add the pasta and cook to the packet instructions (usually 10-12 minutes).
  4. Meanwhile, heat the oil in a frying pan over a medium heat, then crush the garlic and add it with the chilis for 1 minute.
  5. Add the prawns and squid, season with salt and pepper, then cook for a further minute.
  6. Add the mussels, white wine and the juice and zest of 1 lemon. Stir to mix, then place a lid over the pan and let the mixture steam for 3-4 minutes.
  7. Drain the pasta and add it to the seafood, tossing thoroughly to coat the pasta in the juices.
  8. Stir in the parsley, then divide onto four plates. Garnish with a lemon wedge

Nutritional profile per serving

Calories: 489 kcals
Protein: 43g (36% of total kcals)
Carbs:  64g (52%)
Fats: 7g (12%)

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