AIS Sports Nutrition

Seafood penne

HINT: Marinara mix usually contains mussels, calamari, scallops, small octopus and fish pieces but they do vary. You can also buy frozen marinara mix but remember any unused portion must be discarded. Never refreeze seafood once it thaws

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.


ANALYSIS per serve 
Energy kJ (Cal)
2345 (560)
1562 (373)
Carbohydrate (g)
Protein (g)
Fat (g)
Iron, Zinc

Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 4-6

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