Low Fat Mentaiko Pasta
Indulge in the creamy, umami-packed flavors of Low Fat Mentaiko Pasta—an effortless Japanese-Italian fusion dish that's both guilt-free and flavor-forward. This recipe balances the rich, briny punch of mentaiko (spicy cod roe) with the light tanginess of low-fat yogurt, creating a velvety sauce that clings perfectly to al dente spaghetti. Accentuated with a dash of soy sauce, lemon juice, and a sprinkle of fresh scallions, every bite is a harmonious blend of savory and refreshing notes. Ready in just 25 minutes, this healthier take on traditional mentaiko pasta is perfect for weeknight dinners or a quick yet sophisticated meal. Add a finishing touch of shredded nori for an authentic Japanese flair!
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Ingredients
- 200 grams spaghetti
- 2 tablespoons mentaiko (spicy cod roe)
- 3 tablespoons plain low-fat yogurt
- 1 tablespoon light olive oil
- 1 teaspoon soy sauce
- 1 teaspoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons scallions (green onions), finely sliced
- 1 tablespoon nori (seaweed), finely shredded (optional garnish)
Directions
Step 1
Bring a large pot of salted water to a boil and cook the spaghetti according to the package instructions until al dente.
Step 2
While the pasta is cooking, prepare the sauce. In a mixing bowl, combine mentaiko, low-fat yogurt, light olive oil, soy sauce, lemon juice, salt, and black pepper. Mix well until smooth and creamy.
Step 3
Reserve about 1/4 cup of pasta cooking water before draining the pasta.
Step 4
Drain the spaghetti and immediately return it to the pot.
Step 5
Add the mentaiko-yogurt sauce to the spaghetti, tossing gently to combine. If the sauce is too thick, gradually add the reserved pasta water until you reach the desired consistency.
Step 6
Add the sliced scallions and toss again to incorporate.
Step 7
Serve the pasta hot, garnished with extra scallions and shredded nori, if desired.
Nutrition Facts
| Serving size | (308.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 517.7 |
| Total Fat 18.5g | 0% |
| Saturated Fat 3.4g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 31.2mg | 0% |
| Sodium 1867.2mg | 0% |
| Total Carbohydrate 67.4g | 0% |
| Dietary Fiber 4.1g | 0% |
| Total Sugars 5.4g | |
| Protein 20.2g | 0% |
| Vitamin D 23.8IU | 0% |
| Calcium 119.5mg | 0% |
| Iron 4.1mg | 0% |
| Potassium 343.2mg | 0% |
Source of Calories