Fish pie pasta bake

• 份量: 4 servings
• 准备时间: 4 minutes
• 总时间: 44 minutes

配料

2 tbsp vegetable oil

40g plain flour

568ml carton skimmed milk

150ml 50% less fat crème fraîche

212g tin salmon, drained and flaked, bones removed

145g tin tuna chunks in brine, drained and flaked

6 spring onions, trimmed and thinly sliced

10g fresh flat-leaf parsley, chopped

350g penne

1 broccoli head, cut into florets

80g grated mature Cheddar

步骤

Preheat the oven to gas 7, 220°C, fan 200°C. Mix the oil and flour in a saucepan to make a thick paste, then cook over a medium heat for 2-3 mins until thickened and lightly sizzling. Remove from the heat and very gradually whisk in the milk to make a smooth sauce. Bring to a simmer, then cook for 2-3 mins until thickened. Remove from the heat, then stir through the crème fraîche, salmon, tuna, spring onions and parsley. Season and set aside.

Meanwhile, cook the pasta to pack instructions, adding the broccoli for the last 3-4 mins – both should still have some bite. Drain, reserving 50ml cooking water, then stir the pasta, broccoli and cooking water into the sauce.

Transfer the mixture to a 20 x 30cm baking dish, scatter over the cheese, then bake for 25-30 mins until golden brown and bubbling. Leave to stand for 5 mins before serving.

营养

• 卡路里: 780
• 总脂肪: 25 g
• 饱和脂肪: 10 g
• 总碳水化合物: 86.6 g carbohydrate
• 膳食纤维: 9.6 g fibre
• 总糖: 12 g
• 蛋白质: 47.2 g