Crab and Fennel Linguine
ItalianFish & seafoodMedium (30–60 min)To impress
- Calories
- 586kcal
- Protein
- 40g
- Carbs
- 84g
- Fat
- 8g
- Total time
- 44min
Per serving · 36 min hands-on, 8 min waiting
Ingredients
Servings
- 125 g Crab
- 100 g Whole Wheat Pasta
- 50 g Fennel
- 50 g Wine
- 30 g Lemons
- 15 g Fresh Parsley
- 6 g Anchovies
- 3 g Olive Oil
- 2 g Garlic
- 2 g Chili Powder
- 1 g Salt
- 1 g Black Pepper
about €3.69 per serving
Instructions
-
Prepare Ingredients
10 min hands-on
- Slice the garlic into discs.
- Chop the parsley, including stalks.
- Mince the fennel bulb.
- Chop the chili finely with seeds.
- Zest and juice the lemons, keeping them separate.
- Drain and chop the anchovies, reserving their oil.
-
Cook Fennel Base
6 min hands-on
- Heat olive oil in a large pan over medium heat.
- Add fennel and sauté for 5–7 minutes until softened and caramelized.
- Season with salt and pepper.
-
Build the Sauce
2 min hands-on4 min waiting
- Push fennel to one side of the pan.
- Add garlic, parsley stalks, chili, anchovies, reserved anchovy oil, and remaining olive oil.
- Cook for 2 minutes on medium-low heat until garlic is fragrant.
- Pour in wine and deglaze the pan, simmering for 3–4 minutes.
-
Prepare Pasta
10 min hands-on
- Boil salted water and cook pasta until al dente.
- Reserve 1 cup of pasta water before draining.
-
Cook Crab
1 min hands-on4 min waiting
- Add crab meat to the fennel and sauce mixture.
- Cover and cook for 4–5 minutes on low heat until crab is tender.
-
Combine Pasta and Sauce
3 min hands-on
- Add drained pasta to the pan with sauce and crab.
- Toss to combine, adding reserved pasta water gradually to loosen sauce.
-
Finish with Lemon and Herbs
2 min hands-on
- Stir in lemon juice and half the lemon zest.
- Add chopped parsley, reserving some for garnish.
- Adjust seasoning with salt and pepper.
-
Serve
1 min hands-on
- Plate the pasta with crab, fennel, and sauce.
- Garnish with remaining lemon zest and parsley. Serve hot.
- Cooking tips:
- Toast fennel seeds before adding fennel for extra flavor.
- Use a splash of lemon juice at the end to brighten the dish.
- Sprinkle toasted breadcrumbs or crushed fennel fronds for crunch.
Nutrition per serving
| Energy | 586 kcal |
|---|---|
| Protein | 39.8 g |
| Carbohydrates | 83.7 g |
| Fat | 7.7 g |
| of which saturated | 1.2 g |
| Fiber | 13.7 g |