Penne with Salmon & Prawns
Usually when I cook seafood pasta, the sauce is super creamy. That wouldn’t be a problem if I didn’t have to worry about my waist size…and the fact that 250ml cream contains about 90g of fat. Eeeek!!! But my craving for a creamy, seafood pasta has been so strong the last couple of weeks that I knew I had to make it sometime this week.
I knew I could make the sauce with low-fat evaporated milk or yoghurt but I just didn’t feel like that was going to be good enough. Until I remembered my new favourite, reduced fat cream. Now let me tell you, this is not entirely guilt free, at 10g of total fat, I can’t advise you to use a lot of it, but when you only add a few tbsn at the end of cooking time, it just adds enough richness and indulgence for you to feel spoiled…but without enormous amounts of fat.
Another thing that was a worry for me is the fact that almost all of my favourite fish and seafoods are in danger or almost in danger on the SASSI list. (Click here to read more about SASSI)
Kingklip, Salmon, Yellowtail, Skate, Sole and Prawns are all orange on the list. Which is not good as those are all my favourites. So when talking to my fishmonger about my options he said that he suggests using Salmon Trout rather. The Salmon Trout at his shop comes from a farmer in Dullstroom and it tastes almost better than any Salmon he’s ever tried. But Prawns are unfortunately a problem as most of the prawns us as South Africans eat, come from Mozambique. And the stocks are dwindling fast. It was quite eye-opening to talk to him as he is quite educated and he says that 70% of South Africans don’t even know that SASSI exists. It’s almost like people think that because the ocean is so huge, there is an endless supply.
He also suggested using imported fish like Norwegian / Scottish Salmon etc. but that again has such a huge carbon foot print. Now I don’t want to bum anyone out about eating seafood etc. I just want to inform you. If you are at a restaurant or about to buy fish, SMS the name of the fish to 079-499-8795 (South Africa only) and you’ll receive an SMS informing you of the status of that fish. You can also go have a look on their website to see the different categories.
But back to this delicious pasta, this is such a great summer time meal as it’s light, fresh and flavourful and takes 20 minutes from prep to plate. While the water for the pasta is coming to the boil you can fry the Salmon and prawns, chop the garlic, make the sauce and then just tip in the pasta. Remember to serve with lots of fresh Rocket/Arugula and a squeeze of lemon.
500g Salmon Trout, skin on, filleted
3 garlic cloves, finely sliced
250g prawns, deveined and cleaned
250ml dry white wine
1/2 cup reduced fat cream (2tbsn per person)
seasoning salt (I use a seafood one which is delicious)
salt & pepper to taste
fresh rocket to serve
fresh lemon to serve
chopped chillies, to serve
500g penne, cooked
- In a large saucepan, melt the butter and oil. Place the Salmon into the pan, skin down and allow to fry for 2-3 minutes before turning over. When the salmon is opague and light pink all the way through, remove from the pan and set aside.
- Add the garlic and prawns to the pan and fry for 30 seconds before adding the wine. Allow the wine to reduce slightly and add the cream.
- Flake the Salmon and add it back to the sauce. Season to taste.
- Toss the cooked pasta with the sauce and add some rocket. Toss everything together.
- Serve with more rocket, chillies and some lemon.