Tuna Pasta Bake
This pasta bake is great in the first trimester when all you want is something comforting to eat.
It’s also a great way of adding fish and vegetables to your diet, especially if you’re experiencing sickness, as the ingredients can be well hidden but still provide you with valuable nutrients!
- 120g Wholewheat pasta (penne or fusilli generally works best)
- 25g Unsalted butter
- 25g Plain flour
- 175ml Whole milk (or alternative)
- 125g Cheddar cheese (grated)
- 2 tins Tuna steak
- ½ tin Chopped tomatoes
- 20g Breadcrumbs
- Veg. Mix of any vegetables you like! (frozen or fresh) Examples: spinach, peas, sweetcorn, finely chopped onion or courgette, peppers …
- 3 Anchovy fillets*
- ½ tin Green or puy lentils**
- 1 tbsp Parmesan cheese (mix with breadcrumbs)
Tip: if you’re feeling nauseous and do not wish to find flakes of fish or bits of vegetable in your food, blitz them in a blender with the sauce..
- Preheat oven to 160 degrees (fan)
- Boil pasta until al-dente (2 minutes less than packet suggests)
- Make a white sauce:
- Melt the butter in a pan (medium heat)
- Stir in the plain flour until it becomes a smooth paste
- Gradually add the milk, constantly stirring until all is mixed
- Remove the sauce from the heat and stir in ¾ of the Cheddar cheese
- Drain the cooked pasta and mix with the sauce
- Add the tuna, tinned tomatoes and any other ingredient you have decided to add (nb. if you are adding onion, you may wish to gently fry this in a little olive oil before adding)
- Transfer the mix to a baking dish and top with the remaining grated cheddar, breadcrumbs and parmesan (if using) ( if you are preparing this dish in advance, do not add the breadcrumbs until transferring to the oven otherwise they will go soggy)
- Bake for 20-30 minutes, until the top has turned golden brown
Great served with a fresh, crunchy side-salad.
Also a great leftovers dish and can be eaten hot or cold the next day!
*Anchovies are an oily fish and great source of omega-3. If you mix them in so that they break-down you can barely taste them in this dish which is useful if you’re struggling with fishy smells/flavours!
** Lentils will increase the fibre content of this dish.