How do you make your favorite pancetta or bacon pasta healthier? By adding seafood and plenty of vegetables to it, of course!
For flavor (and to hit the spot!), this Surf and Turf Spaghetti has just a touch of pancetta, but delivers a nutritional punch with an amazing amount of garlic, plenty of fennel and cherry tomatoes, and for an omega-3 boost, shrimp and octopus. Just check out my nutritional analysis below the recipe.
Each serving comes with a reasonable 550 calories and almost half of your vitamin A, vitamin C, calcium, and iron. Not bad, right? Pasta doesn’t have to be a guilty pleasure after all!
Adrian decided that we’d call this one Spaghetti alla Mare e Terra because he’s cute like that. Somehow he still remembers Italian from studying abroad in Florence over a decade ago. I wish I had that memory, but at least I can rely on his when we're overseas!
Surf & Turf Spaghetti (Spaghetti alla Mare e Terra)
Time: 40 Minutes
¾ lb spaghetti
2 tbsp olive oil, divided
4 oz pancetta, diced
8 garlic cloves, minced
10-12 dried birdseye chili peppers, briefly toasted, roughly chopped
2 tsp fennel seeds, crushed
3 medium fennel bulbs, cored, cut into thin wedges
1 pint cherry tomatoes, halved
2 cups (16 oz) chicken broth
1 lb medium shrimp, peeled and deveined
4 tbsp parsley, finely chopped, divided
Juice and zest of 2 lemons
2 (4 oz) cans octopus in olive oil
1 ¼ cups Parmesan Reggiano, divided
Kosher salt and freshly ground black pepper, to taste
Garlic-infused olive oil, to finish (optional)
Bring a large pot of salted water to a boil. Add spaghetti and cook until al dente, about 8 minutes. Drain and return to pot.
In a large skillet or Dutch oven, heat 1 tbsp olive oil over medium heat. Add pancetta and cook until lightly browned. Transfer pancetta to paper towels and set aside.
To the same skillet, heat 1 tbsp olive oil over medium heat. Add garlic, chilies, and fennel seeds, scraping up any browned pancetta bits, and stirring until fragrant, about 1 minute. Add fennel wedges and sauté until soft, 6 minutes. Add cherry tomatoes, and cook gently for 4 more minutes. Then stir in broth, shrimp, 2 tbsp parsley, and juice of 1 lemon, and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes. Uncover the skillet and cook, stirring occasionally, for about 5 minutes, or until liquid has reduced by half.
Add reserved spaghetti to the fennel mixture and stir in octopus and its oil, cooking until the liquid is absorbed, about 5 minutes. Gently stir in the pancetta, half the parmesan, and season to taste with salt and pepper. Serve on plates or in shallow bowls garnished with remaining parsley, parmesan, lemon zest, and drizzled lemon juice and garlic-infused olive oil.
Nutrition Analysis Per Serving: 550 Calories, 17g fat (5g saturated), 60g carbs, 7g fiber, 55g protein, 45% vitamin A, 50% vitamin C, 40% calcium, 40% iron