Smoked Fish Pasta Bake Recipe - Healthy Food Guide

Smoked fish pasta bake

You’ll love our healthy smoked fish pasta bake recipe. It's so easy to make and ready in just 30 minutes, making it great for weekend lunch, or dinner, when you come home tired and late. This family favourite also has an easy gluten-free option.

Serves: 3

Time to make: 30 mins

Hands-on time: 5 mins

Ingredients

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250g wholewheat pasta spirals
1 onion, finely chopped
1 tablespoon olive oil
1 ½ teaspoons dried oregano
310g can smoked fish fillets (we used Sealord)
3 cups sweet corn sweetcornXand peas (frozen or fresh)
Sauce
300g cottage cheese
½ cup grated parmesan
½ cup skim milk
3 tablespoons chopped fresh parsley
1 ½ teaspoons mustard
zest and juice of 1 lemon
⅓ cup water
4 cups rocketarugulaX or baby spinach, to serve
chilli flakes, to serve, optional

Instructions

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1 Preheat oven to 190°C. Cook pasta according to packet directions until al dente. Drain and place in an ovenproof baking dish.

2 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.

3 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.

Variations

Make it gluten free: Use gluten-free pasta and check smoked fish and mustard are gluten free.

Nutrition Info (per serve)

Calories 572 cal

Kilojoules 2400 kJ

Protein 49 g

Total fat 14 g

Saturated fat 5 g

Carbohydrates 55 g

Sugar 8 g

Dietary fibre 12 g

Sodium 810 mg

Calcium 370 mg

Iron 4.5 mg

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.