I have always been a big fan of fish, not only fresh kinds, but I find ‘processed’ kinds like smoked and canned offer interesting flavours and are easy to use as an ingredient toos. Canned oily fish in particular provide long-chain omega-3 fatty acids and when eaten with bones, calcium and phosphorus too.
Take:
200g pasta shapes
100g frozen green peas
150g cream cheese
100g smoked salmon
90g canned sardines, drained
a sprinkle of dill
Make:
- Cook pasta shapes according to packet instruction. Around a minute before you drain this, add the frozen peas.
- Drain the pasta and peas, return to the hot saucepan, combine with the cream cheese.
- Add the fish, breaking the flesh along the way, then the dill.
- Serve with a wedge of lemon.
Nutrition Information:
Per 100g:
Energy 685kJ 163kcal | Fat 6.8g of which saturates 3.2g | Carbohydrate 16g of which sugars 1.8g | Fibre 1.6g | Protein 8.6g | Salt 0.52g
Per portion (310g):
Energy 2143kJ 511kcal | Fat 21g of which saturates 9.9g | Carbohydrate 50g of which sugars 5.5g | Fibre 5g | Protein 27g | Salt 1.6g
Recipe by Nutritionist and mum-of-two Georgine Leung (@georginechikchi). You can read more recipes here, including Pasta Sardinia Easy recipe and Tender greens on toast with pea.
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