|
Toddlers' Fish Bolognaise
Courtesy of UK Seafish Authority
Servings: 8
Prep Time: 20 Min. Cook Time: 12 Min. What you need:
(click + to add ingredients to your shopping list)
+ 4 oz. pollack, coley or cod fillets, skinned, cubed and all bones removed
+ half a small onion, finely chopped + half a small red pepper, deseeded and finely chopped + half a stick celery, finely chopped + half a carrot, finely chopped + 6 ripe medium sized tomatoes, skinned, deseeded and chopped + half a zucchini, thinly sliced + 4 small mushrooms, peeled and chopped + 5 oz. water + 2 tsp. fresh chopped basil + 2 tsp. tomato purée + 2 oz. mini pasta shells, cooked What to do:
1. In a microwavable dish, place the onion, red pepper, celery and carrot. Cover and cook on High for 3 min. stirring once during cooking.
2. Add the tomatoes, zucchini, mushrooms, water, basil and tomato purée. Cover and cook on High for 4 min., stirring once during cooking. 3. Purée the mixture. Stir in the fish, cover and cook on High for 2-3 min. 4. Stir in the pasta, cover and cook on High for a further 1-2 min. * Cooking times are for an 800 watt Microwave *Freezes well in small pots or ice cube trays. If cooking from frozen no need to defrost, simply add 1-2 min. onto the cooking time. * Courtesy of Seafish, the UK Sea Fish Industry Authority www.seafish.org "From sea to plate, Seafish delivers expert knowledge, skills and support which help the UK seafood industry secure a sustainable and profitable future." |
