Crab rigatoni

Serves 4-6

  • olive oil

  • 2 large fennel bulbs

  • 4 cloves of garlic, finely sliced

  • 1 bunch of flat-leaf parsley, stalks finely chopped

  • 1 tsp dried chilli flakes

  • ½ teaspoon fennel seeds

  • 2 lemons

  • 2 x 400g tins of chopped tomatoes

  • 250 g cherry tomatoes, on the vine

  • 500 g rigatoni, dried or fresh

  • 250 g undressed brown crabmeat, from sustainable sources

  • 250 g white crabmeat, from sustainable sources

This recipe celebrates all that is delicious about crab, and if you use picked crabmeat then making it will be super speedy. The combined sweetness of the crab and tomatoes is a great flavour match for the fresh, aniseedy kick of the fennel.



Place a frying pan over a medium heat and add a good glug of olive oil. Peel and finely chop the outer layers of the fennel. Set the leafy tops and inner hearts aside to make a salad later. Add the chopped fennel and garlic to the pan and cook for 2–3 minutes, or until soft.



Add the parsley stalks, chilli flakes, cinnamon and fennel seeds to the pan and fry for 2–3 minutes. Finely grate in the zest from your 2 lemons (reserve the lemons) and add the tinned tomatoes. Sit the cherry tomatoes, vines and all, on top to poach. Cover, reduce the heat to low and leave to simmer for 15 minutes.



Meanwhile, cook the pasta according to packet instructions.



While the pasta and sauce are cooking away, crack on with the salad. Push the reserved fennel hearts and one of the zested lemons through the thinnest slicing attachment on your food processor – or use a mandolin (or a knife). Tip into a bowl and season with a good pinch of salt and pepper. Add the reserved fennel tops and gently toss with your fingers. Put aside until you're ready to serve.



Check the tomato sauce – it should look rich and glossy and the tomatoes should be soft and squashy. Carefully pick out and discard the vine, leaving the tomatoes in the pan. Gently stir in the brown crabmeat and let it heat up.



Drain the pasta, reserving a cupful of cooking water, then gently fold it through the ragù with the white crabmeat, adding a little of the reserved pasta water to loosen the sauce if needed. Serve the pasta on a lovely big platter with the fennel salad bang on top so you can mix and toss the two together as you serve. Chop the remaining lemon into wedges and serve on the side for squeezing over. The mix of flavours is a knockout!

Nutritional Information

Print this recipe
Method

This recipe celebrates all that is delicious about crab, and if you use picked crabmeat then making it will be super speedy. The combined sweetness of the crab and tomatoes is a great flavour match for the fresh, aniseedy kick of the fennel.

Place a frying pan over a medium heat and add a good glug of olive oil. Peel and finely chop the outer layers of the fennel. Set the leafy tops and inner hearts aside to make a salad later. Add the chopped fennel and garlic to the pan and cook for 2–3 minutes, or until soft.

Add the parsley stalks, chilli flakes, cinnamon and fennel seeds to the pan and fry for 2–3 minutes. Finely grate in the zest from your 2 lemons (reserve the lemons) and add the tinned tomatoes. Sit the cherry tomatoes, vines and all, on top to poach. Cover, reduce the heat to low and leave to simmer for 15 minutes.

Meanwhile, cook the pasta according to packet instructions.

While the pasta and sauce are cooking away, crack on with the salad. Push the reserved fennel hearts and one of the zested lemons through the thinnest slicing attachment on your food processor – or use a mandolin (or a knife). Tip into a bowl and season with a good pinch of salt and pepper. Add the reserved fennel tops and gently toss with your fingers. Put aside until you're ready to serve.

Check the tomato sauce – it should look rich and glossy and the tomatoes should be soft and squashy. Carefully pick out and discard the vine, leaving the tomatoes in the pan. Gently stir in the brown crabmeat and let it heat up.

Drain the pasta, reserving a cupful of cooking water, then gently fold it through the ragù with the white crabmeat, adding a little of the reserved pasta water to loosen the sauce if needed. Serve the pasta on a lovely big platter with the fennel salad bang on top so you can mix and toss the two together as you serve. Chop the remaining lemon into wedges and serve on the side for squeezing over. The mix of flavours is a knockout!

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 483
    24%
  • Carbs 56.6g
    22%
  • Sugar 7.1g 8%
  • Fat 11.1g 16%
  • Saturates 1.6g 8%
  • Protein 31g 69%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

Show/hide comments

comments powered by Disqus

  • olive oil

  • 2 large fennel bulbs

  • 4 cloves of garlic, finely sliced

  • 1 bunch of flat-leaf parsley, stalks finely chopped

  • 1 tsp dried chilli flakes

  • ½ teaspoon fennel seeds

  • 2 lemons

  • 2 x 400g tins of chopped tomatoes

  • 250 g cherry tomatoes, on the vine

  • 500 g rigatoni, dried or fresh

  • 250 g undressed brown crabmeat, from sustainable sources

  • 250 g white crabmeat, from sustainable sources