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  • 300g wholegrain or high-fibre pasta (spaghetti or spirals)
  • olive or canola oil spray
  • 2 large brown onions, diced
  • 4 cloves garlic, crushed
  • 700mL bottle passata (tomato puree)
  • 2 long red chillies, deseeded, finely diced
  • 200g punnet cherry tomatoes, halved
  • 1 cup water
  • freshly ground or cracked black pepper
  • 2 teaspoon lemon rind, finely grated
  • 250g raw or cooked crab meat
  • flat leaf parsley, chopped, to serve
  1. Bring a medium-sized saucepan of water to the boil.
  2. Add pasta to boiling water and cook for 10-12 minutes until just tender, or according to packet instructions. Drain and set aside.
  3. Meanwhile, place a large non-stick fry-pan on high heat, spray with oil and cook onion for 5 minutes until softened, stirring often.
  4. Add garlic and chilli, cook a further 3 minutes.
  5. Stir through passata, cherry tomatoes and water; season with pepper.
  6. Bring to the boil and simmer on medium heat for 5-10 minutes, stirring occasionally.
  7. Stir in lemon zest and crab and simmer, uncovered, until raw crab meat is just cooked, or cooked crab meat is warmed through.
  8. Toss cooked spaghetti through the sauce; season with pepper, sprinkle with parsley and serve immediately.


  • Use 3-4 whole cleaned cooked crabs instead of the picked meat, or add crab meat to the sauce and reserve the shell and claws for presentation when serving.

Storage Suggestions

  • Serve immediately

Equipment List

  • Medium saucepan
  • colander
  • large non-stick frypan
  • stirring spoon
  • serving bowls


Recipe from LiveLighter® campaign © State of Western Australia 2015 reproduced with permission.

Nutrition Information

526g Quantity per serving Quantity per 100g
Energy 1649kJ 314kJ
Protein 23.2g 4.4g
Fat, total 4.3g 0.8g
— Saturated 0.5g 0.1g
Carbohydrate 58.2g 11.1g
— Sugars 12.4g 2.4g
Fibre 13.3g 2.5g
Sodium 631mg 120mg