Smoked fish pasta bake
Time to make: 30 mins
( Hands-on time: 5 mins )
Total cost: $ 23.16 / $ 5.79 per serve
(at time of publication)
250g wholewheat pasta spirals
1 onion, finely chopped
1 tablespoon olive oil
1 1/2 teaspoons dried oregano
310g can smoked fish fillets (we used Sealord)
3 cups sweetcorn and peas (frozen or fresh)
300g cottage cheese
1/2 cup grated parmesan
1/2 cup trim milk
3 tablespoons chopped fresh parsley
1 1/2 teaspoons mustard
zest and juice of 1 lemon
1/3 cup water
4 cups rocket or baby spinach, to serve
chilli flakes, to serve, optional
Total fat 14g
Saturated fat 5g
Dietary fibre 12g
- Preheat oven to 190°C. Cook pasta according to packet directions until al dente. Drain and place in an ovenproof baking dish.
- In a large pan heat oil over medium heat. Add onion and oregano and cook until onion softens. Add to pasta along with remaining bake ingredients. Mix.
- Place all sauce ingredients in a blender and process until smooth. Stir sauce through pasta then bake for 10–15 minutes. Serve with rocket sprinkled with chilli, if using.
Make it gluten free: Use gluten-free pasta and check smoked fish and mustard are gluten free.
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