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Greek-style seafood pasta bake

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Greek-style seafood pasta bake

Method

For the pasta

  • Boil the pasta in plenty of salted water for 1 minute less than the packet’s instructions.
  • Drain the pasta, drizzle with the olive oil, mix, and transfer to an oval 30x40 cm baking dish that you have already greased with oil. 
  • Finely chop the parsley.
  • Add the parsley and the gruyere cheese into the baking dish with the pasta, mix with a fork, and set aside.

For the seafood sauce

  • Finely chop the carrot, the onion, and the garlic. 
  • Heat the olive oil in a wok over medium heat and sauté the vegetables for 2-3 minutes until lightly golden. 
  • Add the tomato paste and keep sauteing for 2 more minutes.
  • Deglaze the wok with the ouzo, add the canned tomatoes, and let it come to a boil.
  • Add the seafood, cover with the lid, and simmer for 4-5 minutes. Optionally, if the seafood is coarsely chopped, finely chop them before adding them to the wok. 
  • Finely chop the parsley.
  • Remove the wok from the heat, add the parsley, mix with a serving spoon, and set it aside.

For the bechamel sauce

  • Heat the butter in a pot over medium heat.
  • Add the flour and, once the butter melts, whisk well for a few minutes until you get a uniform paste.
  • Make sure you scrape the sides of the pot so that the flour does not burn.
  • Add the milk in batches, whisking constantly to create a smooth and creamy bechamel sauce. Once the bechamel starts thickening, you should whisk more to prevent it from burning on the bottom.
  • Remove the pot from the heat -once the bechamel sauce starts bubbling-, add the pepper, lemon zest, 70 g gruyere cheese, and whisk to lower the temperature.

For the pasta bake

  • Preheat the oven to 180°C (350° F) set to fan.
  • Add 2 ladlefuls of the bechamel sauce to the seafood sauce and mix well with a spoon until the sauce is thickened.
  • Pour the sauce over the pasta in the baking dish, and spread the rest of the bechamel sauce on top.
  • Sprinkle the surface of the pasta bake with the gruyere cheese. 
  • Bake in the oven for 40 minutes or until the bechamel sauce is golden.
  • Take the baking dish out of the oven and let it cool for 30 minutes.
  • Sprinkle with a little finely chopped parsley and serve.
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Nutritional
Chart

Nutrition information per portion

433
Calories (kcal)
22 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

24.0
Total Fat (g)
34 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

11.0
Saturated Fat (g)
55 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

29.0
Total Carbs (g)
11 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

7.1
Sugars (g)
8 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

24.0
Protein (g)
48 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

2.7
Fibre (g)
11 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.95
Sodium (g)
16 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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