Tomato, Chilli & Hoki Spaghetti

Sometimes it's the simple things in life, and this easy healthy meal is no exception. Have the taste of Italy in your home in under 30 minutes.

  • high-protein-icon
  • low-in-sugar-icon
  • omega-3-icon
  • low-saturated-fat-icon
  • one-plus-vege-icon
  • low-sodium-icon

Ingredients

  • 2

    Sealord Fresh or Frozen Hoki Fillets

  • 200g

    spaghetti

  • 2 tbsp

    olive oil

  • 1/2

    white onion, finely sliced

  • 3

    garlic cloves, peeled and finely sliced

  • 10

    black olives, stoned and finely diced

  • 1/2

    fresh chilli, finely sliced

  • 1/2 tsp

    dried chilli flakes

  • 1 tbsp

    tomato paste

  • 400g

    canned tomatoes

  • salt & pepper

  • To finish

    fresh basil and finely sliced fresh chilli

Directions

  1. In a pan, add olive oil and bring to a medium heat. Once hot, sauté the onion and garlic until they have started to soften. Add the olives, dried chilli flakes and fresh chilli and saute until softened and slightly golden.
  2. Cook the spaghetti according to packet instructions
  3. Add the tomato paste and cook out for 2 minutes, then add the tinned cherry tomatoes. Lower the heat to a simmer and cook for a further 5 minutes (if the cherry tomatoes haven’t broken down, break with the back of a spoon). Season to taste.
  4. Cut each hoki fillet into around 8 even sized pieces, then nestle into the sauce. Cover with a lid and cook for 4 minutes. Carefully turn each piece, then cook for a further 2 minutes. Remove from the sauce.
  5. Drain the spaghetti and add to the sauce. Toss to cover the pasta completely in sauce.
  6. To serve, place the spaghetti and sauce on a plate, then top with hoki pieces and finish with fresh basil and fresh chilli.

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Nutritional Information*

(per serve) | (per 100g)

3220kJ

Energy

35.3g

Protein

29.1g

Total Fat

4.3g

Saturated fat

1120mg

Sodium

74.2mg

EPA

190.8mg

DHA

83g

Total Carbohydrate

10g

Sugar

*Nutrition figures are averages only.

576kJ

Energy

5.2g

Total Fat

0.8g

Saturated fat

201mg

Sodium

13.3mg

EPA

34.1mg

DHA

14.8g

Total Carbohydrate

1.8g

Sugar

*Nutrition figures are averages only.