If you’re on a diet, you might think that you have to give up carbs like pasta. Think again. You can still enjoy this great Italian comfort food and lose weight, according to a great new recipe book Cook Yourself Thin Quick and Easy (pub. Michael Joseph/Penguin £14.99). Among the pasta dishes the authors suggest is this Seafood Lasagne, which they say is a tasty and healthy meal (and should be great to share with friends).
Cook Yourself Thin is filled with 100 recipes for delicious dishes to help you beat the bulge. This recipe, which appears here with permission, has just 502 calories per serving: can’t be bad. You can use 700g of any mixed fish to make the seafood lasagne, for example smoked haddock or cod. The lasagne does need some planning, but once you’ve got all the ingredients and put them together, you can just put it in the oven and relax.
Seafood Lasagne Recipe - serves 4
Ingredients
- 30 g butter
- 1 onion, finely chopped
- 40 g plain flour
- 600 ml skimmed milk
- 100 g raw, shelled prawns
- 300 g skinless cod fillet, cubed
- 300 g skinless salmon fillet, cubed
- Juice of 1/2 lemon
- Salt and freshly ground black pepper
- 400 g fresh spinach
- 3 sheets of fresh egg lasagne (not dried)
- 40 g Parmesan cheese, grated
Method
- Preheat the oven to 200°C/fan 180°C.
- Melt the butter in a saucepan and add the onion. Cook for 5 minutes over a medium heat until the oven is soft and translucent.
- Stir in the flour and cook for a further minute. Gradually stir in the milk a small amount at a time, over a medium heat (the authors of Cook Yourself Thin suggest you use a hand whisk to get a nice smooth consistency). Make sure you stir continually as you add the milk until the mixture has begun to thicken and becomes a smooth white sauce.
- Remove the sauce from the heat and add the fish and lemon juice. Mix well. Add salt and pepper to taste.
- Wash the spinach and cook by covering with boiling water. Leave for a few minutes before draining very well.
- Grease a 20 x 28 cm ovenproof baking dish. Coat the bottom of the dish with about one third of the fish sauce. Next, add a layer of the drained spinach, followed by a layer of lasagne strips, making sure the lasagne strips to not overlap. Repeat the layering two more times, finishing with a layer of the fish sauce.
- Sprinkle with grated Parmesan and bake for about 45 minutes or until the top is golden brown and the lasagne is bubbling. Serve immediately with a large mixed salad.
This recipe for Seafood Lasagne is reproduced here with permission from Penguin Books.
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