Smoked fish and broccoli pasta
This is a tasty adaptation of a recipe used in Te Kohanga Reo O Ngaio in Wellington with great success. The children there love it. Grown ups will love it too.
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Method
Cheese sauce
- In a saucepan fry the flour with the first measure of oil until it begins to colour
- Gradually add the milk, mixing thoroughly to disperse the lumps
- When all the milk has been added bring to a gentle simmer and cook for a further 5 minutes
- Remove from the heat and stir through the grated cheese
- Set aside
- Cook the pasta in a large pot of boiling un-salted water until al dente
- Remove the pasta from the pot and set aside
- Bring the water back to the boil and cook the broccoli until just cooked
While the pasta and broccoli are cooking prepare the smoked fish
- Gently saute the onions and capers in the second measure of oil until transucent
- Add the garlic and cook for a further minute
- Remove from the heat and stir through the smoked fish, lemon juice and parsley
To finish the dish gently stir together the pasta with the broccoli, white sauce and smoked fish mix
- 2 tbspoil
- 2 tbspwhite flour
- 1½ cupslow fat milk
- 50 gEdam cheese, grated
- 250g gdried pasta, farfalle or penne
- 1head broccoli florets
- 1 tspoil
- ½red onion, diced
- 2 tbspcapers, drained, rinsed (optional)
- 4 clovesgarlic, crushed
- 175 gsmoked fish, flaked
- 2 tbsplemon juice
- ½ cupparsley, chopped
- Energy1728kJ
- Total Fat2.6g
- Saturated Fat0.7g
- Total Carbohydrate11.4g
- Sugars2.0g
- Dietary Fibre1.6g
- Sodium138mg
Method
Cheese sauce
- In a saucepan fry the flour with the first measure of oil until it begins to colour
- Gradually add the milk, mixing thoroughly to disperse the lumps
- When all the milk has been added bring to a gentle simmer and cook for a further 5 minutes
- Remove from the heat and stir through the grated cheese
- Set aside
- Cook the pasta in a large pot of boiling un-salted water until al dente
- Remove the pasta from the pot and set aside
- Bring the water back to the boil and cook the broccoli until just cooked
While the pasta and broccoli are cooking prepare the smoked fish
- Gently saute the onions and capers in the second measure of oil until transucent
- Add the garlic and cook for a further minute
- Remove from the heat and stir through the smoked fish, lemon juice and parsley
To finish the dish gently stir together the pasta with the broccoli, white sauce and smoked fish mix
Ingredients
- 2 tbspoil
- 2 tbspwhite flour
- 1½ cupslow fat milk
- 50 gEdam cheese, grated
- 250g gdried pasta, farfalle or penne
- 1head broccoli florets
- 1 tspoil
- ½red onion, diced
- 2 tbspcapers, drained, rinsed (optional)
- 4 clovesgarlic, crushed
- 175 gsmoked fish, flaked
- 2 tbsplemon juice
- ½ cupparsley, chopped
Ingredients
- 2 tbspoil
- 2 tbspwhite flour
- 1½ cupslow fat milk
- 50 gEdam cheese, grated
- 250g gdried pasta, farfalle or penne
- 1head broccoli florets
- 1 tspoil
- ½red onion, diced
- 2 tbspcapers, drained, rinsed (optional)
- 4 clovesgarlic, crushed
- 175 gsmoked fish, flaked
- 2 tbsplemon juice
- ½ cupparsley, chopped
Nutrition Facts
- Energy1728kJ
- Total Fat2.6g
- Saturated Fat0.7g
- Total Carbohydrate11.4g
- Sugars2.0g
- Dietary Fibre1.6g
- Sodium138mg
Method
Cheese sauce
- In a saucepan fry the flour with the first measure of oil until it begins to colour
- Gradually add the milk, mixing thoroughly to disperse the lumps
- When all the milk has been added bring to a gentle simmer and cook for a further 5 minutes
- Remove from the heat and stir through the grated cheese
- Set aside
- Cook the pasta in a large pot of boiling un-salted water until al dente
- Remove the pasta from the pot and set aside
- Bring the water back to the boil and cook the broccoli until just cooked
While the pasta and broccoli are cooking prepare the smoked fish
- Gently saute the onions and capers in the second measure of oil until transucent
- Add the garlic and cook for a further minute
- Remove from the heat and stir through the smoked fish, lemon juice and parsley
To finish the dish gently stir together the pasta with the broccoli, white sauce and smoked fish mix
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