For this marinara pasta to be wholesome, I went big on the vegetables base, and to really make it tasty I used heaps of parsley, garlic, and added some white wine. You can buy your favourite marinara mix from your fishmonger or supermarket. If you child hasn’t had shellfish yet, this can be an opportunity to expand their horizon. Take them to the market, pick a few prawns, some pipis, some squid, some scallop.
Preparation: 20min, Cooking time: 15min
- Pasta: of choice 250g
- Marinara mix: 750g (here prawns, pipis, scallops, mussels, and a squirrel tube I chargrilled).
- Tomatoes: crushed fresh or 400g tin
- Fennel: 1 medium size, cut finely
- Zucchini: 2 medium size, ribboned or cut tagliatelle style
- Lemon and/or lime: 2
- Onion: 1 chopped finely
- Garlic: 4-5 cloves crushed
- Parsley: 1/2 a bunch chopped finely
- Olive oil
- Wine: cooking white wine: 200ml
- Place the ribboned zucchinis in a bowl and toss in (3tbsp) of olive oil, and 1/2 a lemon juice.
- Chargrill you squid on both side (if you have bought a tube).
- Place your marinara mix in a bowl with olive oil, garlic and lemon (as per zucchinis).
- In a pan, place olive oil (2tbsp), onion, fennel and stir over medium heat for a few min until soften.
- Place content aside and use the pan to start cooking your marinara mix stirring for a minute or 2.
- Add white wine at once, bring to the boil and reduce straight away.
- Add tomatoes, vegetables (onion, fennel, zucchini) and parsley to heat up.
- At the same time cook pasta as per instructions.
- Put cooked pasta through colander.
- Place on dish with vegetables and marinara mix.
#fennel #gutflora #guthealth #gut #prebiotic