Photo of Courgette marinara by WW

Courgette marinara

Points® value
Total Time
20 min
5 min
15 min
Seasonal courgettes take the place of spaghetti in this lighter take on a popular pasta dish


Calorie controlled cooking spray

8 spray(s)


1 medium, finely chopped


2 clove(s), finely chopped

Chilli, green or red

1 individual, red, finely chopped

Medium White Wine

40 ml


260 g

Seafood selection

600 g


4 medium

Parsley, fresh

10 g, finely chopped

Salad leaves

4 portion(s), to serve


  1. Lightly mist a large nonstick frying pan with cooking spray and heat on a medium-high heat. Fry the onion, garlic and chilli for 5 minutes, or until softened. Pour in the wine and stir for 30 seconds, or until evaporated. Then pour in the passata and cook for another 5 minutes, or until thickened.
  2. Add the seafood mix and cook for 5-6 minutes, or until the seafood is just cooked through. Season, remove from the heat, cover and set aside.
  3. Meanwhile, mist another large frying pan with cooking spray and place over a high heat (alternatively, transfer the seafood mix to a bowl and clean and re-use the same pan).
  4. Using a spiraliser or julienne peeler, slice the courgettes into spaghetti-like strips, then add the courgetti and cook, gently tossing with tongs, for 1-2 minutes, or until just tender. Toss the courgetti through the marinara sauce. Season to taste and sprinkle over the parsley. Serve with the fresh green salad leaves on the side.


To make courgetti from scratch: spiralise the courgette, salt it, then leave on paper towels for 15 mins to draw out the moisture