Free Healthy Recipe - Linguine Marinara

Dairy free, Low GI, Low sugar

Both white and wholemeal pasta have a relatively low GI, so if you're in need of a carb fix, it's a better choice than a bread roll. With the wide range of spelt pastas available, those with a wheat intolerance can still enjoy this delicious dish. The marinara mix has been specified so annoy the fish monger by buying the separate ingredients. Many premixed include ingredients as unpleasant as seafood extender otherwise known as "spam of the sea".

3 cloves garlic
20 olives pitted
2 tbsp olive oil
½ cup fresh parsley, chopped
100 grams ling fillet, cubed
150 grams salmon, cubed
100 grams baby octopus
½ bunch fresh dill, chopped
100 grams calamari
150 grams green prawns, peeled
1 fennel finely sliced
1 cup mushrooms, sliced

Prepare all the ingredients prior to cooking.

Bring a large pan of slightly salted water to boil. Add the pasta and cook according to the instructions.
Heat the olive oil in a large frying pan and add the fennel, garlic and dill. Cook for 3 - 4 minutes until the fennel is soft. Add the mushrooms and seafood and cook for a further 4 - 5 minutes. Add the white wine, olives and parsley and bring to the boil before reducing to simmer for a further 3 minutes.

Season with cracked black pepper. Rinse the pasta and toss the sauce through it. Serve immediately with a large green salad.

Makes 4 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 15 mins
Ready in: 35 mins

Suitable for:
Dinner, Lunch
Recipe tools:
PrintPrint version
EmailEmail recipe
More recipesMore recipes
BackPrevious page
Nutritional Information - Per Serve
Kj 1672 kj
Calories 400 kcal
Fat 13.6 g
Saturated Fat 2.3 g
Total Carbohydrate 32.5 g
Total Protein 34.3 g
Fibre 4.3 g

Facebook Twitter RSS