Mixed fish lasagne
Serves: 6
Time to make: 1 hr 20 mins
Hands-on time: 20 mins
Total cost: $39.00 / $6.50 per serve
(at time of publication)
Ingredients
- spray oil
- 1 red onion, sliced
- 2 cloves garlic, chopped
- 4 tomatoes, chopped
- 2 cups mushrooms, sliced
- 1 red capsicum, diced
- 2 tablespoons tomato paste
- ½ cup white wine
- 400g can chopped tomatoes
- 4 sprigs of thyme
- ½ cup reduced-salt chicken or vegetable stock
- 400g white fish fillets (we used hoki), cut in chunks
- 200g seafood marinara
- Cheese sauce
- 3 tablespoons cornflour
- 1 ⅓ cup skim milk
- ¾ cup freshly grated parmesan cheese
- ⅓ cup freshly grated reduced-fat cheddar cheese
- 200g reduced-fat cottage cheese, blended
- ½ teaspoon mustard
- ½ teaspoon paprika
- 250g dried lasagne sheets
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Instructions
1 Preheat oven to 180°C. Lightly spray an ovenproof dish with oil.
2 Spray a pan with oil and cook onion and garlic for a few minutes until softened. Add the tomatoes, mushrooms, capsicum and paste and cook until tomatoes have softened. Add wine, canned tomatoes, thyme, ½ cup water, stock, fish and marinara and cook for 5 minutes.
3 Meanwhile prepare cheese sauce. Blend cornflour with a little of the milk to form a paste. Heat remainder of milk in a pan until hot. Pour hot milk over paste and return to pan, stirring, until thickened. Add cheeses, mustard and paprika and heat for a few minutes more.
4 Place a layer of lasagne in the base of the dish. Add a third of the fish. Add another layer of lasagne and then the cheese sauce. Use a large spoon to press down the layers as you go. Repeat the layers finishing with the cheese sauce. Bake for 35 minutes. Serve with fresh herbs and a salad.
HFG tip
This recipe is best made in an ovenproof dish that’s about 28cm square and 6cm deep.
Nutrition Info (per serve)
-
Calories 416cal
-
Kilojoules 1740kJ
-
Protein 34g
-
Total fat 9g
-
–Saturated fat 4g
-
Carbohydrates 45g
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–Sugars 11g
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Dietary fibre 4g
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Sodium 450mg
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Calcium 380mg
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Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
