Seafood Pasta Sauce


I love seafood so a seafood pasta recipe wasn't hard to create.

This recipe is quick and the sauce can be cooked whilst the pasta is on the boil. Choose the size and variety of your fish fillet according to your budget. The seafood extender can be replaced with marinara mix if your budget permits.


Preparation time: 5 minutes
Cooking time: 15 minutes
Quantity: Serves 4

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I onion, finely chopped
2 cloves of garlic, finely chopped
1 teaspoon oil
1/2 cup of white wine
1 squid tube cut into rings.
1 fish fillet, chopped
1/2 cup seafood extender, chopped roughly
1 teaspoon French mustard
1 teaspoon Worcestershire sauce
2 teaspoons lemon juice
1 tablespoon mayonnaise
2 teaspoons stock powder
3 teaspoons plain flour
1/2 cup milk
1/4 cup chopped parsley
Salt and pepper



Cook onion and garlic in the oil for 5 minutes. Add wine and squid and cook for 2 minutes.

Add fish, seafood extender, mustard, Worcestershire sauce, lemon juice, mayonnaise and stock powder. Bring to the boil and cook for 2 minutes.

In a small bowl mix the flour with the milk. Add this to the pan, bring back to the boil. If sauce is too thick then add a little more milk. Stir through parsley and add salt and pepper if liked.

Serve with your favourite pasta. Serves 4



Worcestershire Sauce is a thin, brown and fairly spicy bottled sauce.


Food Facts:

Seafood contains all nine essential amino acids. The protein in seafood is more readily broken down and absorbed than the protein in red meats and poultry. Most nutrition researchers now say that eating seafood once or twice a week may be beneficial in preventing coronary heart disease. Fish is full of protein but low in calories and low in fat, particularly saturated fat.



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