|
Pasta and Fish Casserole |
| 1 x 170g (6oz) | Cod or coley steak, frozen |
| 1 x 15ml (1 tablespoon) | Olive oil |
| 1ž2 | Onion, chopped |
| 1 | Clove garlic, crushed |
| 15ml (1 tablespoon) | Tomato purée |
| 1 x 227g (8oz) | Can tomatoes |
| 15ml (1 tablespoon) | Fresh chopped parsley |
| Salt & pepper | |
| 55g (1oz) | Pasta shapes, cooked |
| 30g (1oz) | Cheese, grated |
| Preheat the grill | |
|
1 |
Heat the oil and gently cook the onion and garlic for 1 minute until soft. |
|
2 |
Add the tomato puree and tomatoes, cover and simmer for 4 minutes. |
|
3 |
Add the fish, parsley and seasoning to the tomato mixture. Cover and cook for 7-9 minutes. |
| 4 | Stir in the pasta and half the cheese. Cook for two minutes. |
| 5 | Spoon into an ovenproof dish, sprinkle with the remaining cheese and cook under a moderately hot grill for 3 minutes or until golden brown. |
| 6 | Serve with crusty bread. |
| Serves 1 | |
| Nutritional Values per portion | |
| 655 Kilocalories | 47g Protein | 28g Fat | 58g Carbohydrate | 6g Fibre |