Fish recipes
Penodol i Ogledd Iwerddon
Recipes with fish or fish products.
Add some fibre to your diet with this tasty dish, packed with pasta, tuna and beans.
Serves: 4
Time: 25 minutes
Ingredients
- 1 tin chopped tomatoes
- 1 small onion, finely chopped
- 1 clove garlic, crushed
- 360 grams dried pasta shapes
- 1/2 teaspoon paprika (optional)
- 1/2 tin beans, such as kidney beans or chickpeas, drained and rinsed
- Small tin of tuna in water, drained
Method
- Cook the tomatoes, onion and garlic in a saucepan for 10 minutes, stirring occasionally until the onion is soft.
- While the vegetables are cooking, boil the pasta for about 10 minutes, following the instructions on the packet (don’t add any salt).
- Season the tomatoes with paprika, stir in the drained beans and cook for another 5 minutes.
- Add the tuna and stir gently to heat through for a few minutes.
- Then, pour the tuna sauce over the pasta and serve with salad.
Handy tip: Alternative recipe: Leave the beans out. Add chopped courgette, mushrooms or carrots. Use fresh or dried herbs such as basil or oregano. Add chopped sun-dried tomatoes or olives (but note both will add salt to the recipe).
Nutritional Information
| Each serving provides | Amount in grams |
|---|---|
| Energy | 1682 kilojoules/397 kilocalories |
| Fat | 2.2 |
| Saturates | 0.32 |
| Sugar | 7.8 |
| Salt | 0.06 |
Typical values per 100g: Energy 662kJ/156 kilocalories
The nutritional information stated above is based on each serving of Pasta with Tuna and Beans and excludes suggested accompaniments.
Read more on our Healthy recipes page.
A filling and comforting meal, add some colour by mixing in a selection of fresh vegetables.
Serves: 4
Time: 1 hour
Ingredients
- 700 grams potatoes, peeled and diced
- 425ml semi-skimmed milk, plus a splash extra for the mash
- 25 grams margarine
- 25 grams flour
- 4 fillets of haddock or salmon
- 25 grams half-fat strong cheddar cheese
- vegetables, such as peas, broccoli or green beans, for serving
Method
- Preheat the oven to 200°C/180°C fan/gas mark 6.
- Boil the potatoes for about 10-15 minutes until soft, then drain them and mash with a little semi-skimmed milk.
- To make the sauce, mix the milk, margarine and flour in a small pan and warm over a medium heat. Stir continuously with a whisk until the sauce starts to bubble and thicken.
- Pour the sauce over chunks of fish in an ovenproof dish, then top with mashed potato and sprinkle the cheese over the top.
- Bake in the centre if the oven for 30 minutes, until the top is golden brown.
- Serve with peas, broccoli or green beans.
Handy tip: You can use any kind of white fish or salmon
Nutritional Information
| Each serving provides | Amount in grams |
|---|---|
| Energy | 1655 kilojoules/392 kilocalories |
| Fat | 8.2 |
| Saturates | 3.5 |
| Sugar | 6.4 |
| Salt | 0.6 |
Typical values per 100g: Energy 394kJ/93kilocalories
The nutritional information stated above is based on each serving of Fish Pie and excludes suggested accompaniments.
Read more on our Healthy recipes page.