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.
Reviewed by our expert panel Serves: 3
Time to make: 30 mins
Hands-on time: 5 mins
Total cost: $23.16 / $5.79 per serve
(at time of publication)
Ingredients
- 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 and peas (frozen or fresh)
- Sauce
- 300g cottage cheese
- ½ cup grated parmesan
- ½ cup trim milk
- 3 tablespoons chopped fresh parsley
- 1 ½ teaspoons mustard
- zest and juice of 1 lemon
- ⅓ cup water
- 4 cups rocket or baby spinach, to serve
- chilli flakes, to serve, optional
Instructions
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)
-
Kilojoules 2400kJ
-
Calories 572cal
-
Protein 49g
-
Total fat 14g
-
–Saturated fat 5g
-
Carbohydrates 55g
-
–Sugars 8g
-
Dietary fibre 12g
-
Sodium 810mg
-
Calcium 370mg
-
Iron 4.5mg
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.
Photographer: Devin Hart
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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