Recipe: Seafood Lasagne

Are you eating enough fish or any fish at all?

Fish is an excellent source of essential omega-3 fats, which are very important for your general health, especially heart health.

Apart from omega-3, fish is a great source of protein, iodine, zinc, Vitamins A and D. All types of fish and seafood are important for maintaining good health and reducing the risk of heart disease.

As well as including more fish and seafood into your weekly dinners, try eating canned tuna or salmon more often for lunch. Make a tasty dressing to have with a salmon salad or easily prepare a tuna and salad wrap.

Seafood does not have to be bland and boring! Try this seafood lasagne recipe, for a real winter warmer, and discover how delicious seafood can taste.


Ingredients

500 grams mixed seafood, cut into small pieces
2 tbsp olive oil
1 medium size onion, finely chopped
2 cloves garlic, finely chopped
1 red and 1 green capsicum diced
1 stick celery, chopped
1 small bunch spinach, chopped and steamed
1 cup low fat cheese, grated
400 grams tinned tomatoes
2 eggplants sliced and grilled (optional)
Lasagne sheets
Salt and pepper
Pinch of thyme

Béchamel sauce
1 litre low fat milk
½ cup flour
2-3 tbsp olive oil
Pepper

To make the béchamel sauce, heat oil in a saucepan; add flour, stir quickly, and gradually add milk. Keep stirring until the mixture thickens. Add half of the cheese, and pepper.

To make the seafood mixture, heat oil in a pan; add onion, garlic, celery, capsicum and spinach. Stir and cook for a few minutes. Add seafood, stir for a few minutes. Add tin of chopped tomatoes, a pinch of salt, pepper and thyme. Simmer for 15 minutes.

In a baking tray, spread a couple of tablespoons of sauce from the seafood mixture across the base, then lay lasagne sheets on top (this is to avoid the lasagne sheets sticking to the base of the tray). Spread half of the seafood mixture, then a layer of chopped spinach and the eggplant slices (optional). Spread lasagne sheets on top, then add remaining mixture.

Pour the béchamel sauce over the top and sprinkle the rest of the cheese. Cook in the oven for 45 minutes. And don’t forget to serve with a side salad!


Vicky Mazzone
One On One Diet Counselling