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.

Warm and creamy smoked fish and pasta dish
SERVES 4
TIME TO MAKE 30 - 45 mins
MEAL TYPE Dinner
SERVES 4
TIME TO MAKE 30 - 45 mins
MEAL TYPE Dinner

Method

Cheese sauce

  1. In a saucepan fry the flour with the first measure of oil until it begins to colour
  2. Gradually add the milk, mixing thoroughly to disperse the lumps
  3. When all the milk has been added bring to a gentle simmer and cook for a further 5 minutes
  4. Remove from the heat and stir through the grated cheese
  5. Set aside
  6. Cook the pasta in a large pot of boiling un-salted water until al dente
  7. Remove the pasta from the pot and set aside
  8. 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

  1. Gently saute the onions and capers in the second measure of oil until transucent
  2. Add the garlic and cook for a further minute
  3. 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 tbsp
    oil
  • 2 tbsp
    white flour
  • 1½ cups
    low fat milk
  • 50 g
    Edam cheese, grated
  • 250g g
    dried pasta, farfalle or penne
  • 1 
    head broccoli florets
  • 1 tsp
    oil
  • ½ 
    red onion, diced
  • 2 tbsp
    capers, drained, rinsed
  • 4 cloves
    garlic, crushed
  • 175 g
    smoked fish, flaked
  • 2 tbsp
    lemon juice
  • ½ cup
    parsley, chopped
Per serve
  • Energy
    1728kJ
  • Total Fat
    2.6g
  • Saturated Fat
    0.7g
  • Total Carbohydrate
    11.4g
  • Sugars
    2.0g
  • Dietary Fibre
    1.6g
  • Sodium
    138mg

Method

Cheese sauce

  1. In a saucepan fry the flour with the first measure of oil until it begins to colour
  2. Gradually add the milk, mixing thoroughly to disperse the lumps
  3. When all the milk has been added bring to a gentle simmer and cook for a further 5 minutes
  4. Remove from the heat and stir through the grated cheese
  5. Set aside
  6. Cook the pasta in a large pot of boiling un-salted water until al dente
  7. Remove the pasta from the pot and set aside
  8. 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

  1. Gently saute the onions and capers in the second measure of oil until transucent
  2. Add the garlic and cook for a further minute
  3. 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