Are you looking for a healthy seafood marinara recipe that is easy to make and packed with flavour? Look no further than this Singapore-inspired dish that combines fresh seafood with a rich tomato sauce. This recipe is perfect for those who want to enjoy a delicious meal without sacrificing their health goals.
To make this healthy seafood marinara recipe, you will need a variety of fresh seafood, including shrimp, mussels, squid, and clams. The marinara sauce is made using fresh tomatoes, garlic, onions, and herbs such as basil and oregano. This dish is low in calories and high in protein, making it a great option for those who want to maintain a healthy diet.
Preparing this dish is simple and straightforward. First, cut the fish into 2cm cubes and steam open the shellfish. Next, sauté the onions in a frying pan until soft, then add the herbs and spices and cook for a few more minutes. Finally, add the tomatoes and juice and let the sauce simmer for 10-15 minutes. Add the seafood and cook until it is hot and cooked through.
Key Takeaways
- This healthy seafood marinara recipe is easy to make and packed with flavour.
- Fresh seafood and herbs are essential ingredients for this dish.
- This recipe is low in calories and high in protein, making it a great option for those who want to maintain a healthy diet.
Essential Ingredients for a Healthy Seafood Marinara
If you're looking for a healthy and delicious seafood marinara recipe, you'll need to start with the right ingredients. Here are the essential ingredients you'll need to make a healthy seafood marinara:
Selecting Fresh Seafood
The key to a great seafood marinara is using fresh seafood. When selecting seafood for your marinara, look for medium to firm textured, skinless, boneless fish fillets and shellfish such as oysters, scallops, and mussels. It's important to choose seafood that is sustainably sourced and free from harmful chemicals and pollutants.
Choosing Healthy Pasta Options
Pasta is a staple ingredient in seafood marinara, but not all pasta is created equal. To make your seafood marinara healthier, choose pasta made from whole grains such as whole wheat or brown rice. These options are higher in fibre and nutrients than traditional white pasta. You can also try using zucchini noodles or spaghetti squash as a low-carb alternative.
Organic Tomato Sauce Preparation
Tomato sauce is the base of any good seafood marinara, but many store-bought sauces are high in sugar and preservatives. To make your marinara healthier, prepare your own tomato sauce using organic canned tomatoes and fresh herbs. This will ensure that your sauce is free from harmful chemicals and additives.
By selecting fresh seafood, choosing healthy pasta options, and preparing your own tomato sauce, you can create a delicious and healthy seafood marinara that is sure to impress.
Step-by-Step Cooking Guide
Preparing the Seafood
Before you start cooking, make sure to have all the ingredients ready. For this healthy seafood marinara recipe, you will need a seafood marinara mix, which typically includes mussels, prawns, squid, and fish. You can buy this mix from your local fishmonger or supermarket.
Next, you need to clean the seafood. Rinse the seafood under cold running water and pat dry with paper towels. If the mussels have beards, remove them by pulling them towards the hinge with a firm tug.
For the prawns, remove the shell and devein them. To devein, use a sharp knife or kitchen scissors to make a shallow cut along the back of the prawn. Then, use the tip of the knife or scissors to lift out the black vein.
Cut the fish into 2cm cubes and set aside.
Sautéing Vegetables
In a large frying pan, heat some olive oil over medium heat. Add some finely chopped onions and sauté until soft. Then, add some finely chopped garlic and sauté for another minute.
Next, add some finely chopped celery and carrots, and sauté for a few minutes until they are tender. You can also add some chopped bell peppers or chillies for extra flavour.
Combining Ingredients and Simmering
Add the seafood marinara mix to the pan and sauté for a few minutes until the seafood is cooked through. Be careful not to overcook the seafood, as it can become tough and rubbery.
Next, add some canned chopped tomatoes, tomato paste, and some dried herbs like oregano and basil. You can also add some salt and pepper to taste.
Bring the sauce to a simmer and let it cook for about 10-15 minutes, or until the sauce has thickened and the flavours have melded together.
Finally, serve the seafood marinara sauce over a bed of whole wheat spaghetti or zucchini noodles. Garnish with some fresh parsley and grated parmesan cheese, if desired.
Enjoy your healthy seafood marinara dish, packed with protein and nutrients!
Serving Suggestions and Nutritional Information
Plating the Dish
When it comes to plating your healthy seafood marinara recipe, it's important to remember that presentation is key. Start by placing a generous portion of the pasta in the center of the plate, then arrange the seafood on top. Garnish with fresh herbs such as basil or parsley for a pop of colour.
Pairing with Side Dishes
While seafood marinara is a complete meal on its own, it can be paired with a variety of side dishes to enhance the overall dining experience. A simple side salad with a light vinaigrette dressing is a great choice to complement the richness of the seafood marinara. Alternatively, you can serve garlic bread or focaccia on the side for a more filling meal.
Understanding the Health Benefits
Seafood marinara is not only delicious but also nutritious. Seafood is a great source of protein, omega-3 fatty acids, vitamins, and minerals. According to Healthy Food Guide, one serving of seafood marinara contains approximately 400-500 calories, depending on the serving size and ingredients used.
Moreover, the omega-3 fatty acids found in seafood can help reduce inflammation, lower blood pressure, and improve brain function. The antioxidants in tomatoes and garlic used in the recipe can also help boost your immune system and promote heart health.
In conclusion, by following this healthy seafood marinara recipe and pairing it with nutritious side dishes, you can enjoy a delicious and healthy meal that's good for your body.
Frequently Asked Questions
What types of fish are commonly included in a scrumptious marinara mix?
A scrumptious seafood marinara mix usually includes a variety of fish such as shrimp, mussels, squid, and clams. However, you can also add other types of fish like salmon, tuna, and cod to make your marinara even more delicious.
Could you tell me the calorie count of a typical seafood marinara dish?
The calorie count of a typical seafood marinara dish can vary depending on the ingredients used and the portion size. However, a healthy seafood marinara dish usually contains around 300-400 calories per serving. By using fresh ingredients and controlling your portion size, you can enjoy a delicious and healthy seafood marinara without worrying about the calorie count.
Is it really healthier to prepare my own marinara sauce for seafood pasta?
Yes, it is healthier to prepare your own marinara sauce for seafood pasta. Store-bought marinara sauces often contain added sugar, salt, and preservatives, which can be unhealthy in large quantities. By making your own marinara sauce, you can control the ingredients and ensure that your sauce is free from added sugars and preservatives. Additionally, making your own marinara sauce allows you to customize the flavour to your liking, making it a healthier and tastier option for your seafood pasta.