Shellfish is low in fat but high in protein, vitamins and minerals – everything we want
The perfect finger food, mussels are low in sodium and saturated fat, and provide a readily absorbed source of vitamins B and C. They’re also low in calories, contain a number of minerals and are extremely versatile – add them to any shellfish dish, or simply serve with a squeeze of lemon.
- 1 kg 2lb 4oz mixed shellfish (we used mussels and clams)
- 500 g 1lb 2oz mixed seafood (we used squid, prawns and scallops)
- 400 g 14oz linguine
- 25 g 1oz butter
- 2 garlic cloves chopped
- 1 red chilli finely chopped
- 200 m l <7fl oz) white wine
- large handful parsley roughly chopped
- 1 Pick through “the shellfish and discord any open ones Rinse thoroughly. You may have to de-beard the mussels
- 2.Heat a frying pan and add a drizzle of oil. When very hot. add the seafood and heat until just cooked (for prawns, this will be the second they turn pink). Set aside. Cook the pasta according to the pack instructions
- 3 Heat a lidded saute pan and melt the butter. Add the garlic and chilli, and cook for a few minutes over a low heat Turn up the heat and add the wine. Simmer and add the shellfish. Cover and cook for 5 minutes, shaking occasionally until all he shellfish is open Discard any unopened ones. Add the rest of the seafood and season with pepper.
- 4 Drain tlio cooked pasta. combine with the seafood and scatter with parsley lo serve.
1 g saturated ). 80g carbohydrate