Fish Bake Recipes
Tuna Pasta Bake Recipe with Cherry Tomatoes and Broccoli
A delicious tuna fish bake dish, with the benefit of whole wheat pasta and another ‘superfood’ broccoli. White pasta has very little health benefits, whereas whole wheat pasta is infinitely superior and more healthy for you. Try whole-wheat pasta even if you tried it before and didn’t like it ” manufacturers have improved this pasta enormously over the last few years. It is full of complex carbohydrates and fibre, as it is not heavily processed and retains its natural bran, germ, fibre, vitamins and minerals. You will find you also eat less of it, as it is more filling long term than white pasta. Good for regularity of the digestive system, healthy bones, cells and immune system.
Broccoli is rated to be a ‘superfood’, as it detoxifies the system and provides almost all nutrients essential to good health due to the antioxidant compounds in every piece. Packed with essential vitamins it provides the body with ‘smart’ carbohydrates and fibre to promote fight against diseases. Cherry tomatoes and green beans in the rest of this recipe also contain essential vitamins and minerals.
Tuna Pasta Bake Recipe Tips
- Make extra pasta to use with a salad the following day.
- If you want it more ‘saucy’, add some pasta.
- Serves: 5/6
- Preparation and Cooking Time: 45 mins
Ingredients:
- 450 g wholewheat Pasta such as rigatoni or penne
- 220g can tuna (in spring water) drained
- 170g cooked long stem broccoli
- 220g can chopped tomatoes
- 12 cherry tomatoes, preferably red and yellow
- 90g fine green beans, cooked ‘al dente’
- 90g kidney beans or borlotti beans or similar
- 90g sweetcorn, not essential but if desired
- Seasoning to taste
- 1 jar of ready-made white sauce
- 125g gruyere or hard cheese, finely grated
Directions:
- Cook your wholewheat pasta in plenty of water for about 20/25 mins until still firm but edible. Drain, but reserve a little of the pasta water. While the pasta is cooking, blanch the green beans and cook for about 5 mins so that the beans still retain a slight crunch. Drain and refresh in cold water.
- Heat oven to 170C/325F/Gas mark 3
- Using your chopping board cut your long stem broccoli, removing just the very end so that you have pieces about 3-4 inches long. Lightly blanch for about 5 mins, drain and refresh in cold water. Halve the cherry tomatoes (try to use red and yellow as this makes a very colourful dish)
- Put your pasta and all the vegetables into the dish and mix. Add the chopped tomatoes, kidney beans, sweetcorn, white sauce and seasoning and mix thoroughly.
- Sprinkle the cheese lightly over the top and bake in the oven for about 15 minutes or until the dish is warmed all the way through.
- Serve with the fish bake and a salad or grilled ciabatta bread.
Mediterranean Fish Bake Recipe with Roasted Vegetables
This easy Mediterranean fish bake and roast vegetable recipe is loaded with bright colours and tasty Mediterranean flavours, its a great choice for a healthy family dinner.
- posted by women’s weekly
Mediterranean Fish Bake Recipe Tips
- This can be served with rice or couscous.
- Traditionally a thick white fish was used, however you can use prawns or a seafood mix instead.
- Serves: 4
- Preparation Time: 15mins
- Cooking Time: 30mins
Ingredients:
- 4 x 150g fillets firm white fish fillets
- 2 zucchini, trimmed, chunks
- 2 eggplant, trimmed, chunks
- 175g packet capsicums, halved, seeded
- 400g can tomatoes, diced
- 1 red onion, thickly sliced
- 2 clove garlic, finely sliced
- 1 lemon, grated zest and juice
- 1 tbs oil
- 1/4 cup kalamata olives, deseeded
- 1/4 cup parsley leaves, chopped
- 1 tbs thyme, dried
- 2 tsp oregano, dried
- 1 tbs pine nuts, toasted
Directions:
- Preheat oven to 180°C.
- Prepare the large baking dish with a coat of oil. In a bowl combine zucchini, eggplant, capsicum, onion, garlic and zest in dish. Season, and pour over half of the lemon juice and oil, combine well.
- Place the mixture into the baking dish and bake for 15mins in the oven until vegetables are just tender and beginning to brown.
- Add the diced tomatoes, olives and half the herbs and stir well until it is combined through the vegetables.
- Take the fish and place it into the mixture. Drizzle the remaining oil over the fish and vegetables.
- Place back into the oven and bake for a further 15 mins, when the fish begins to flake.
- Serve the fish bake, topped with the remaining herb mixture and nuts. Accompany with couscous or rice and lemon wedges.
For more information on buying the right fry pan for you, we recommend you review the following:
Best Frying Pans
To find out more about other fish recipes, you can read BellyBelly’s article:
Fish Cake Recipe
