Smoked Haddock Pasta Recipe

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Smoked Haddock Pasta Recipe

(Low-Fat Pasta Recipe)

Ingredients:  Serves 4,  Oven: Preheat to 180C

225 g (8 oz) pasta shapes

4 tail fillets naturally smoked haddock

300 ml ( pint) skimmed milk

1 red onion, finely chopped

2 garlic cloves, crushed

1 red capsicum, seeded and finely diced

1 red chili, seeded and finely chopped

3 teaspoons cornflour

300 ml ( pint) low-fat fromage frais

juice of a lemon

8-10 basil leaves

salt and freshly ground black pepper

 

Method:

Cook the pasta in boiling salted water.  Drain and set aside.  Poach the fish in the milk for 10-15 minutes, then allow to cool in the cooking liquor.  In a non-stick frying pan dry-fry the onion for 2-3 minutes until soft, add the garlic and red capsicum and cook for a further 2-3 minutes.  Add the fish cooking liquor and chili, bring the sauce to a gentle simmer.  Slake the cornflour with a little cold milk, then gradually whisk into the sauce.  Season to taste with salt and black pepper.  Place the pasta in a mixing bowl and pour the sauce over.  Mix in the fromage frais.  Carefully flake the fish into the pasta mix, taking care to remove all the skin and bones.  Add the lemon juice and basil and mix the ingredients together.  Spoon into a serving dish and bake in the preheated oven for 15-20 minutes to heat through.

 

Note:  Naturally smoked haddock is much lighter in color than yellow haddock, which is dipped in a dye to color the outside of the fish.  If unavailable, substitute other smoked fish such as cod or halibut.

 

Nutrient Value Per Serving:

383 calories

2.2 g total fat

 

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