Fish and Vegetable Main Meals

Fish is highly nutritious and naturally lower in fat than meat. Oily fish, like herring or mackerel, have more than the white varieties, but it is much better for you than saturated animal fat. The wonderful thing about oily fish, too, is that you can grill it without any added fat and it will still remain moist and delicious. All the vegetable dishes in this section are suitable for vegetarians. But don’t think that if you are naturally a meat eater you should avoid them – they are truly filling and delicious for everyone.

Spiced Monkfish and Mango Kebabs with Curried Yoghurt Dressing

Serves 4 • Some Fibre • 350 calories per serving

If you prefer your vegetables cooked until soft, blanch the courgettes and onion in boiling water for 3 minutes before threading them on the skewers.

5 ml/1 tsp ground cumin

5 ml/1 tsp ground coriander (cilantro)

5 ml/1 tsp turmeric

30 ml/2 tbsp lemon juice

350 g/12 oz monkfish, cubed

1 mango

2 courgettes (zucchini), cut into chunks

1 small red onion, quartered and separated into layers

8 cherry tomatoes

Dressing:

150 ml/¼ pt/2/3 cup low-fat plain yoghurt

15 ml/1 tbsp curry powder

2.5 cm/1 in piece of cucumber, very finely chopped

Plain boiled rice, to serve

Lemon wedges, to garnish

Mix the spices with the lemon juice in a shallow dish. Add the monkfish and toss gently to coat. Leave to marinate for 1 hour.
Peel the mango, cut the flesh off the stone (pit) and cut into cubes.
Thread the fish, mango, courgettes and onion on eight kebab skewers and push a cherry tomato on the end of each.
Grill (broil) for 10 minutes, turning occasionally and brushing with any juices left in the fish dish, until cooked through.
Meanwhile, mix the yoghurt with the curry powder and cucumber.
Serve the kebabs on a bed of boiled rice, garnished with lemon wedges with the dressing handed separately.

Grilled Mackerel with Sweet Mustard Sauce

Serves 4 • Low Fibre • 550 calories per serving

4 mackerel, cleaned

4 sprigs of tarragon

Freshly ground black pepper

30 ml/2 tbsp plain (all-purpose) flour

200 ml/7 fl oz/scant 1 cup skimmed milk

5 ml/1 tsp low-fat sunflower or olive oil spread

15 ml/1 tbsp clear honey

5–10 ml/1–2 tsp made English mustard

Malt vinegar, to taste

Sprigs of tarragon, to garnish

Plain boiled potatoes and peas, to serve

Slash the mackerel in several places along each side. Remove the heads, if liked, and place a sprig of tarragon in the body cavity of each. Season with pepper.
Grill (broil) for about 5 minutes on each side until golden and cooked through.
Meanwhile, put the flour in a saucepan and whisk in a little of the milk until smooth. Mix in the remainder and add the spread. Bring to the boil and cook for 2 minutes, stirring until thick and smooth.
Stir in the honey and add mustard and vinegar to taste.
Transfer the mackerel to warm serving plates. Garnish each with a sprig of tarragon and spoon a little of the sauce over the centre of each fish. Serve with potatoes, peas and the remaining sauce.

French-style Cod

Serves 4 • Some Fibre • 400 calories per serving

1 onion, finely chopped

1 garlic clove, crushed

10 g/¼ oz/2 tsp low-fat sunflower or olive oil spread

1 green (bell) pepper, chopped

400 g/14 oz/1 large can of chopped tomatoes

15 ml/1 tbsp tomato purée (paste)

Freshly ground black pepper

6 stoned (pitted) black olives, sliced

4 x 175 g/6 oz pieces of cod fillet, skinned

Plain boiled rice and a Mixed Leaf Salad, to serve

Fry (sauté) the onion and garlic in the spread for 2 minutes, stirring in a large frying pan (skillet).
Add the pepper, tomatoes, tomato purée and lots of freshly ground black pepper and simmer for 5 minutes.
Add the olives and fish, cover with a lid or foil and simmer for about 8 minutes until the fish is cooked.
Serve on a bed of rice with a Mixed Leaf Salad.

Honey-soused Mackerel

Serves 4 • Low Fibre • 500 calories per serving

4 small mackerel, cleaned

Freshly ground black pepper

1 small onion, sliced thinly into rings

30 ml/2 tbsp chopped coriander (cilantro)

300 ml/½ pt/1¼ cups malt vinegar

300 ml/½ pt/1¼ cups water

15 ml/1 tbsp clear honey

1 bay leaf

New potatoes and a Mixed Salad, to serve

Cut the heads off the fish, then open out the fish and place them skin-sides up on a board.
Run your thumb firmly down the backbone, several times. Turn the mackerel over and remove the backbones and any other bones.
Cut off the fins and tails. Season the flesh with pepper and sprinkle with the onion and coriander.
Roll up, starting from the head end and place in a shallow ovenproof dish.
Mix the vinegar with the water and honey and pour over. Add the bay leaf.
Cover with foil or a lid and cook in a preheated oven at 180ºC/350ºF/gas mark 4 for about 45 minutes until cooked through. Leave to cool in the liquid, then chill before serving with new potatoes and a Mixed Salad.

Baked Fish ’n’ Chips

Serves 4 • Some Fibre • 350 calories per serving

450 g/1 lb potatoes, scrubbed and cut into chips (French fries)

15 ml/1 tbsp melted low-fat sunflower or olive oil spread

100 g/4 oz/2 cups fresh breadcrumbs

1 egg white

4 3 175 g/6 oz white fish fillets

Lemon wedges and sprigs of parsley, to garnish

Peas, to serve

Boil the potato chips in unsalted water for 3 minutes. Drain and dry on kitchen paper (paper towels).
Spread out on a baking (cookie) sheet which has been brushed with half the melted spread and brush with the remaining melted spread.
Meanwhile, dry-fry or bake the breadcrumbs in a hot oven at 200ºC/400ºF/gas mark 6 until golden brown.
Dip the fish in egg white, then coat in the toasted breadcrumbs. Lay on a baking sheet.
Place the chips on the top shelf and the fish just below in the oven at 200ºC/400ºF/gas mark 6 and bake for 30 minutes until golden and cooked through. Garnish with lemon wedges and sprigs of parsley and serve with peas.

Family Fish Pie

Serves 4 • Low Fibre • 350 calories per serving

750 g/1½ lb potatoes, cut into bite-sized pieces

325 ml/11 fl oz/11/3 cups milk

50 g/2 oz/½ cup strong low-fat Cheddar cheese, grated

100 g/4 oz button mushrooms, sliced

225 g/8 oz frozen mixed vegetables

1 bay leaf

450 g/1 lb white fish fillet

Freshly ground black pepper

45 ml/3 tbsp plain (all-purpose) flour

30 ml/2 tbsp chopped parsley

Cook the potatoes in boiling unsalted water until really tender. Drain and mash with 25 ml/1½ tbsp of the milk and half the cheese.
Meanwhile, put the mushrooms in a saucepan with the vegetables, bay leaf, fish and 300 ml/½ pt/1¼ cups of the remaining milk. Season with pepper.
Bring to the boil, reduce the heat, part-cover and simmer gently for 8–10 minutes until the fish and vegetables are cooked.
Carefully lift the fish out of the saucepan. Remove any skin and bones and roughly flake the flesh.
Blend the flour with the remaining milk until smooth. Stir into the saucepan with the parsley, bring to the boil and cook for 2 minutes, stirring until thickened.
Discard the bay leaf and season with more pepper, if liked. Stir the fish into the sauce.
Turn the mixture into a flameproof serving dish. Top with the cheesy potato and sprinkle with the remaining cheese. Grill (broil) for about 5 minutes until golden and piping hot. Serve straight away.

Plaice with Orange and Vegetables

Serves 4 • Low Fibre • 350 calories per serving

4 plaice fillets, skinned

1 carrot, grated

1 turnip, grated

5 ml/1 tsp paprika

5 ml/1 tsp ground coriander (cilantro)

Finely grated rind and juice of 1 orange

Freshly ground black pepper

Orange slices and chopped parsley, to garnish

Scalloped Potatoes and mangetout (snow peas), to serve

Wipe the fish and fold each fillet into three. Place in a flameproof casserole dish (Dutch oven).
Scatter the carrot and turnip over and sprinkle with the paprika and coriander.
Make the orange rind and juice up to 150 ml/ ¼ pt/2/3 cup with water and pour over the fish. Add a good grinding of pepper.
Cover and bake in a preheated oven at 180ºC/ 350ºF/gas mark 4 for 40 minutes until cooked through.
Carefully transfer the fish to a warm serving dish, using a fish slice. Boil the juices rapidly for 5 minutes until reduced by half. Spoon over the fish, garnish with orange slices and chopped parsley and serve with Scalloped Potatoes and mangetout.

Seafood Stew

Serves 4 • Low Fibre • 350 calories per serving

1 kg/2¼ lb fresh mussels in their shells

1 large onion, halved and thinly sliced

1 large garlic clove, crushed

10 g/¼ oz/2 tsp low-fat sunflower or olive oil spread

30 ml/2 tbsp white wine vinegar

10 ml/2 tsp clear honey

300 ml/½ pt/1¼ cups dry white wine

300 ml/½ pt/1¼ cups water

400 g/14 oz/1 large can of chopped tomatoes

1 aubergine (eggplant), quartered and sliced

1 courgette (zucchini), sliced

1 green (bell) pepper, sliced

2.5 ml/½ tsp dried mixed Mediterranean herbs

450 g/1 lb white fish fillet, cut into large cubes

225 g/8 oz baby squid, cleaned and cut into rings

Freshly ground black pepper

Chopped parsley and lemon wedges, to garnish

Scrub the mussels thoroughly, scrape off any barnacles and remove the beards. Discard any that are broken or open and do not close immediately when tapped.
Fry (sauté) the onion and garlic in the spread for 2 minutes, stirring in a large saucepan. Add the wine vinegar, honey, wine, water, tomatoes, herbs and prepared vegetables and simmer for 5 minutes.
Add the mussels, white fish and squid, cover and simmer for a further 5 minutes. Season with lots of pepper and stir gently.
Serve straight from the pan, sprinkled with parsley and garnished with lemon wedges.

Warm Grilled Salmon Salad

Serves 4 • Some Fibre • 400 calories per serving

4 small salmon tail fillets, about 150 g/5 oz each

Juice of 1 lime

15 ml/1 tbsp chopped dill (dill weed)

Freshly ground black pepper

225 g/8 oz mixed salad leaves

100 g/4 oz cherry tomatoes, halved

5 cm/2 in piece of cucumber, quartered and sliced

1 small red onion, sliced thinly and separated into rings

45 ml/3 tbsp Worcestershire sauce

45 ml/3 tbsp white wine vinegar

15 ml/1 tbsp clear honey

45 ml/3 tbsp water

Lime wedges, to garnish

New potatoes, to serve

Place the salmon fillets on foil on a grill (broiler) rack and brush with the lime juice. Sprinkle with dill and season with pepper. Grill (broil) for 6–8 minutes until cooked through and golden.
Meanwhile, arrange the salad leaves, tomatoes, cucumber and onion rings on serving plates.
Mix the remaining ingredients in a small saucepan. When the fish is cooked, carefully transfer to the piles of salad. Strain the juices into the ingredients in the saucepan and heat through, stirring. Spoon over the fish, garnish with lime wedges and serve straight away with new potatoes.

Mixed Bean and Vegetable Stew

Serves 5 • High Fibre • 350 calories per serving

100 g/4 oz/2/3 cup dried red kidney beans

100 g/4 oz/2/3 cup dried flageolet beans

100 g/4 oz/2/3 cup dried black-eye beans

2 leeks, sliced

2 carrots, sliced

1 large red onion, sliced

1 yellow (bell) pepper, sliced

100 g/4 oz okra (ladies’ fingers)

400 g/14 oz/1 large can of chopped tomatoes

1 bouquet garni sachet

Freshly ground black pepper

175 g/6 oz green cabbage, shredded

Warm wholemeal bread, to serve

Soak all the beans in cold water for several hours or overnight.
Drain, place in a large saucepan, cover with fresh cold water, bring to the boil and boil rapidly for 10 minutes. Then cover, reduce the heat and simmer for about 1 hour or until the beans are all tender.
Add all the remaining ingredients except the cabbage. Bring back to the boil, reduce the heat, part-cover and simmer for 20 minutes. Add the cabbage and continue cooking for 10 minutes until tender but still bright green. Top up with a little water, if necessary.
Remove the bouquet garni, taste and season with more pepper, if liked.
Ladle into warm bowls and serve with warm wholemeal bread.

Carrot and Orange Flan

Serves 4 • Fairly High Fibre • 300 calories per serving

6 slices of wholemeal bread, crusts removed

4 carrots, sliced

150 ml/¼ pt/2/3 cup pure orange juice

225 g/8 oz/1 cup low-fat soft cheese

15 ml/1 tbsp chopped parsley

15 ml/1 tbsp snipped chives

Freshly ground black pepper

7.5 ml/1½ tsp arrowroot

10 ml/2 tsp water

1 orange and a sprig of parsley, to garnish

New potatoes and Cucumber and Spring Onion Salad, to serve

Roll the bread lightly with a rolling pin to flatten slightly. Line a 20 cm/8 in flan dish (pie pan) with five slices with the corners pointing up and press gently but firmly into the corners of the base. Press the final slice into the middle of the base to form a bread ‘shell’.
Bake in a preheated oven at 190ºC/375ºF/gas mark 5 for about 30 minutes until crisp and golden. Cover the tips with foil if they are becoming too brown.
Remove from the oven and leave to cool.
Meanwhile, cook the carrots gently in the orange juice for about 15 minutes or until tender. Drain, reserving the juice.
Mash the cheese with the herbs and a good grinding of pepper. Spread in the bread case. Arrange the carrots in overlapping rings over the top.
Blend the arrowroot with the water and stir into the reserved orange cooking juice. Bring to the boil and cook, stirring, until thickened and clear. Brush all over the carrots.
Cut all the pith and rind off the orange and separate into segments. Arrange in a starburst pattern on top of the carrots and place a sprig of parsley in the centre. Chill until ready to serve with new potatoes and a Cucumber and Spring Onion Salad.

Ratatouille Summer Pudding

Serves 6 • Some Fibre • 300 calories per serving

1 onion, thinly sliced

1 garlic clove, crushed

10 g/¼ oz/2 tsp low-fat sunflower or olive oil spread

1 red (bell) pepper, thinly sliced

1 green pepper, thinly sliced

1 aubergine (eggplant), quartered and thinly sliced

2 courgettes (zucchini), sliced

4 ripe tomatoes, skinned and chopped

2.5 ml/½ tsp dried mixed herbs

15 ml/1 tbsp tomato purée (paste)

5 ml/1 tsp clear honey

30 ml/2 tbsp red wine

Freshly ground black pepper

8 slices of bread from a medium-sliced loaf, crusts removed

A sprig of parsley, to garnish

90 ml/6 tbsp low-fat quark and a Mixed Green Salad, to serve

Cook the onion and garlic in the low-fat spread in a large saucepan for 3 minutes, stirring. Add all the remaining ingredients except the bread. Stir well, bring to the boil, reduce the heat, part-cover and simmer gently for 20 minutes.
Meanwhile, line a 1.2 litre/2 pt/5 cup pudding basin with six of the bread slices. Stand the basin on a plate.
Spoon the cooked ratatouille into the basin. Cover with the remaining bread, trimming to fit and using the trimmings to fill in any gaps.
Cover with a saucer and place a heavy weight or cans of food on top. Leave until cold, then chill overnight.
Turn out on to a serving plate, garnish with a sprig of parsley and serve with quark and a Mixed Green Salad.

Cabbage-wrapped Lentil and Mushroom Loaf

Serves 6 • High Fibre • 500 calories per serving

175 g/6 oz/1 cup green lentils

1 bunch of spring onions (scallions), finely chopped

10 g/¼ oz/2 tsp low-fat sunflower or olive oil spread

100 g/4 oz mushrooms, chopped

10 ml/2 tsp curry powder

100 g/4 oz/2 cups fresh wholemeal breadcrumbs

30 ml/2 tbsp chopped coriander (cilantro)

Freshly ground black pepper

1 egg, beaten

15 ml/1 tbsp Worcestershire sauce

15 ml/1 tbsp water

6 large green cabbage leaves, thick parts of stalks removed

450 ml/¾ pt/2 cups passata (sieved tomatoes)

Jacket-baked potatoes and sweetcorn (corn), to serve

Rinse the lentils well in a colander. Drain, place in a saucepan and cover with cold water.
Bring to the boil, reduce the heat, cover and simmer gently for 45 minutes until tender. Drain thoroughly.
Meanwhile, fry (sauté) the onions in the spread for 3 minutes, stirring. Add the mushrooms and cook, stirring, for a further 2 minutes. Add the curry powder and cook for 1 minute. Remove from the heat.
Mix in the cooked lentils, breadcrumbs, half the coriander and some pepper, then add the egg, Worcestershire sauce and water and mix thoroughly.
Plunge the cabbage leaves in a pan of boiling water and cook for 2 minutes. Drain, rinse with cold water and drain again. Pat dry on kitchen paper (paper towels).
Use to line a non-stick 900 g/2 lb loaf tin (pan), letting the leaves hang well over the edges. Pack the lentil mixture into the tin. Fold the overhanging leaves over the top of the mixture to cover completely. Cover with foil, twisting and folding under the rim to secure.
Bake in a preheated oven at 190ºC/375ºF/gas mark 5 for 1 hour until firm when lightly pressed.
Cool slightly, then turn out on to a warm serving plate.
Meanwhile, warm the passata with the remaining coriander and some pepper. Spoon a little around the loaf and serve sliced with jacket potatoes, sweetcorn and the remaining sauce.

Garbano

Serves 4 • High Fibre • 350 calories per serving

225 g/8 oz/11/3 cups dried chick peas (garbanzos)

1 large garlic clove, crushed

1 onion, finely chopped

1 red (bell) pepper, chopped

1 carrot, sliced

1 turnip, diced

100 g/4 oz French (green) beans, cut into thirds

5 ml/1 tsp ground cumin

15 ml/1 tbsp paprika

Freshly ground black pepper

400 g/14 oz/1 large can of chopped tomatoes

30 ml/2 tbsp tomato purée (paste)

1 bay leaf

60 ml/4 tbsp low-fat crème fraîche

30 ml/2 tbsp snipped chives

Crusty bread, to serve

Soak the chick peas in cold water overnight. Drain and place in a flameproof casserole (Dutch oven).
Add the prepared vegetables, spices, tomatoes, tomato purée and bay leaf. Pour in just enough water to cover and bring to the boil. Boil for 10 minutes.
Cover and transfer to a preheated oven at 160ºC/ 325ºF/gas mark 3 and cook for 3 hours or until the chick peas are really tender and bathed in a rich sauce. Spoon into warm soup bowls. Top each with a spoonful of crème fraîche and sprinkle with chives. Serve with crusty bread.

Quorn with Sweet and Sour Cabbage

Serves 4 • Fairly High Fibre • 350 calories per serving

450 g/1 lb red cabbage, shredded

1 red onion, thinly sliced

1 cooking (tart) apple, sliced

30 ml/2 tbsp red wine vinegar

30 ml/2 tbsp water

30 ml/2 tbsp clear honey

175 g/6 oz quorn pieces

15 ml/1 tbsp caraway seeds

60 ml/4 tbsp low-fat quark

15 ml/1 tbsp chopped parsley, to garnish

Plain boiled rice, to serve

Put the prepared cabbage, onion and apple in a casserole (Dutch oven). Toss well.
Mix the vinegar, water and honey together and pour over.
Cover and cook in a preheated oven at 160ºC/ 325ºF/gas mark 3 for 30 minutes.
Add the quorn and caraway seeds, stir well, re-cover and cook for a further 30 minutes.
Spoon on to warm plates, add a spoonful of quark to each portion, sprinkle with chopped parsley and serve with plain boiled rice.

Light Macaroni Cheese

Serves 4 • Some Fibre •300 calories per serving

175 g/6 oz quick-cook macaroni

1 quantity of Savoury White Sauce

75 g/3 oz/¾ cup strong low-fat Cheddar cheese, grated

2.5 ml/½ tsp made English mustard

Freshly ground black pepper

2 tomatoes, sliced

Stewed Tomatoes with Herbs, to serve

Cook the macaroni in boiling unsalted water for the time given on the packet. Drain.
Meanwhile, prepare the white sauce.
Stir two-thirds of the cheese and the mustard and pepper into the white sauce. Fold in the macaroni.
Turn into a flameproof serving dish. Sprinkle with the remaining cheese and arrange tomatoes round the edge. Grill (broil) until golden brown and bubbling. Serve hot with Stewed Tomatoes with Herbs.

Baked Bean Lasagne

Serves 4 • High Fibre • 500 calories per serving

1 garlic clove, crushed

15 ml/1 tbsp dried minced onion

225 g/8 oz button mushrooms, sliced

1 carrot, grated

30 ml/2 tbsp water

15 ml/1 tbsp chopped parsley

400 g/14 oz/1 large can of reduced-sugar and reduced-salt baked beans

30 ml/2 tbsp reduced-sugar and reduced-salt tomato ketchup (catsup)

30 ml/2 tbsp Worcestershire sauce

1.5 ml/¼ tsp chilli powder

Freshly ground black pepper

1 quantity of Savoury White Sauce

75 g/3 oz/¾ cup strong low-fat Cheddar cheese, grated

6 sheets of no-need-to-precook green (spinach) lasagne

Mixed Green Salad, to serve

Put the garlic, minced onion, mushrooms, carrot and water in a saucepan. Bring to the boil, cover, reduce the heat and simmer for 5 minutes, stirring occasionally.
Add the parsley, beans, ketchup, Worcestershire sauce, chilli powder and lots of pepper and simmer gently for 3 minutes.
Put a little of the bean mixture in the base of a fairly shallow ovenproof dish. Cover with a layer of lasagne sheets, breaking them to fit, if necessary.
Repeat the layers, finishing with a layer of lasagne.
Make the white sauce, then stir in two-thirds of the cheese and season with pepper. Discard the bay leaf.
Spoon the sauce over the lasagne and sprinkle with the remaining cheese. Bake in a preheated oven at 190ºC/375ºF/gas mark 5 for about 40 minutes until the lasagne feels tender when a knife is inserted down through the centre and the top is golden brown and bubbling. Serve hot with a Mixed Green Salad.

Pizza Margarita

Serves 4 • Some Fibre • 350 calories per serving

225 g/8 oz/2 cups strong plain (bread) flour

5 ml/1 tsp dried oregano

10 ml/2 tsp easy-blend dried yeast

Hand-hot water

30 ml/2 tbsp tomato purée (paste)

225 g/8 oz/1 small can of chopped tomatoes, drained

100 g/4 oz low-fat Italian Mozzarella cheese, thinly sliced

2 tomatoes, sliced

6 basil leaves, torn

Freshly ground black pepper

A few black olives (optional), to garnish

Mixed Green Salad, to serve

Sift the flour into a bowl and stir in the oregano and yeast. Mix with enough hand-hot water to form a soft but not sticky dough.
Knead well on a lightly floured surface, then return to the bowl, cover with a damp cloth and leave in a warm place for 45 minutes to rise.
Knead the dough again and roll out thinly to a round about 23 cm/9 in diameter.
Spread the tomato purée thinly over the dough to within 1 cm/½ in of the edge all round. Spread the drained chopped tomatoes over.
Cover with the thinly sliced cheese and arrange the tomato slices around. Scatter the basil over and add a good grinding of black pepper. Garnish with olives, if liked.
Bake in a preheated oven at 230ºC/450ºF/gas mark 8 for 15–20 minutes until golden round the edges and the cheese is bubbling. Serve straight away with a Mixed Green Salad.

Spaghetti Napoletana

Serves 4 • Some Fibre • 400 calories per serving

1 onion, finely chopped

1 garlic clove, crushed

1 celery stick, finely chopped

1 green (bell) pepper, finely chopped

10 g/¼ oz/2 tsp low-fat sunflower or olive oil spread

450 g/1 lb ripe tomatoes, skinned and chopped

15 ml/1 tbsp tomato purée (paste)

30 ml/2 tbsp dry white wine

Freshly ground black pepper

10 ml/2 tsp chopped oregano

350 g/12 oz spaghetti

60 ml/4 tbsp grated Parmesan cheese

Put the onion, garlic, celery and pepper in a non-stick saucepan with the low-fat spread. Cook gently, stirring, for 5 minutes.
Add the tomatoes, tomato purée, wine, lots of pepper and the oregano. Simmer for 15 minutes until rich and pulpy.
Meanwhile, cook the spaghetti in boiling unsalted water for the time indicated on the packet. Drain and pile on to warm plates.
Top with the tomato sauce and sprinkle with Parmesan before serving.

Tuna, Sweetcorn and Tomato Pasta

Serves 4 • Some Fibre • 350 calories per serving

225 g/8 oz pasta shapes

185 g/6½ oz/1 small can of tuna in water, drained

200 g/7 oz/1 small can of naturally sweet sweetcorn (corn), drained

450 ml/¾ pt/2 cups passata (sieved tomatoes)

5 ml/1 tsp dried oregano

Freshly ground black pepper

50 g/2 oz/½ cup strong low-fat Cheddar cheese, grated

2 tomatoes, sliced

Mixed Leaf Salad, to serve

Cook the pasta in boiling unsalted water for the time stated on the packet. Drain and return to the saucepan.
Add the tuna, corn, passata, oregano and lots of pepper and heat through, stirring gently.
Turn into a flameproof serving dish. Top with the cheese and arrange the tomato slices around the edge. Place under a hot grill (broiler) until the cheese melts and bubbles. Serve hot with a Mixed Leaf Salad.