Salmon, Halibut and Vegetable Pasta
Fish is one of the healthiest of all high-protein foods. It is low in fat and contains valuable oils in its flesh that some scientists believe can lower the levels of cholesterol in the body. This nutritious fish pasta is brought alive by its sweet and sour orange and dill sauce. Serve as a main course, or by reducing the quantities you can serve it as a colourful starter. Use either white or green fresh tagliatelle.
- 1 lb fresh tagliatelle
- 1 medium onion
- 2 tablespoons olive oil
- 1 tablespoon white wine or dill vinegar
- 1 large glass dry white wine
- 2 oranges juice
- 2 tablespoons granulated sugar
- 1 1/2 tablespoons chopped fresh dill
- 8 oz fresh salmon
- 8 oz fresh ha1ibut
- 4 oz small French beans
- 4 oz broccoli
- 3 tablespoons strained Greek yoghurt
- Salt and freshly ground black pepper
- Finely chop the onion. Heat 1 1/2 tablespoons of oil in a large frying pan over a medium heat. Add the onion and vinegar and cook for 5 minutes, stirring occasionally, until the onion starts to brown.
- Add the wine, orange juice, sugar and most of the dill -reserving a few sprigs for garnish - then reduce the heat and stir occasionally, until the sauce simmers.
- Use a sharp knife to skin the fish. Removing any bones, cut the flesh into 1 in (25 mm) cubes.
- Bring a large and a small pan of water to the boil. Top and tail the beans and break the broccoli into small florets. Add the beans to the small pan and cook for 1 minute, then add the broccoli florets and cook for a further 2 minutes. Drain the vegetables in a colander and refresh them by running them under cold water for just a few seconds. This stops the vegetables from cooking any more and helps them to retain their bright green colour and crispness. Drain them once more, and keep them warm in a low oven.
- Add the pasta to the large pan with the remaining olive oil and cook according to the packet instructions. Bring a small pan of water to the boil, reduce to a moderate heat and add the diced fish. Poach gently for 2 - 3 minutes, then drain. Meanwhile, stir the yoghurt into the sauce in the frying pan, season to taste, and continue to simmer.
- Drain the cooked pasta and divide between plates. Spoon over the sauce and add the diced fish. Then carefully arrange the vegetables by pressing them into the pasta so that they look bright and fresh.
- Garnish with the reserved dill sprigs and serve.
Calories: 723 kcal
Carbohydrates: 101 g
Protein: 41 g
Saturated Fat: 3 g
Trans Fat: 1 g
Cholesterol: 155 mg
Sodium: 104 mg
Potassium: 1129 mg
Fiber: 7 g
Sugar: 17 g
Vitamin A: 663 IU
Vitamin C: 66 mg
Calcium: 120 mg
Iron: 3 mg