500 g penne
spray of canola or olive oil
400 g seafood marinara mix
2 tablespoons chopped fresh parsley
1 onion, finely chopped
2 teaspoons minced garlic
1 teaspoon chopped chilli
825 g can crushed tomatoes
freshly ground black pepper, to taste

Start cooking the pasta in a large saucepan of boiling water.  Spray a nonstick frying pan or wok with oil and heat.  Cook the seafood in batches over medium-high heat until golden and tender.  Toss through the parsley, remove the cooked seafood from the pan and set aside.  Spray a clean nonstick frying pan or wok with oil and heat.  Cook the onion over medium heat for 3 minutes or until soft.  Add the garlic and chilli and cook, stirring, for 1 minute more.  Add tomatoes and bring to the boil.  Reduce heat slightly and simmer uncovered for 5 minutes.  Season with black pepper to taste.  When the pasta is al dente, drain and serve topped with the tomato sauce and the seafood.  Serve with salad.