A heart healthy, speedy meal packed with omega-3s ready in just 20 minutes
- 175g fusilli or other pasta
- 100g frozen peas
- 125g pack smoked trout fillets
- 3 rounded tbsp 0% Greek yogurt
- 2 rounded tsp horseradish sauce
MethodMeanwhile, flake the trout and set aside, then mix the yogurt with the horseradish, salt and pepper.
- 500g new potato, scrubbed and cut in half
- 300g runner bean, trimmed and sliced
- 4 spring onions, sliced
- ½ bunch parsley, roughly chopped
- 150g pack smoked trout, flaked
- 50ml extra-virgin olive oil
- juice ½ lemon
- 2 tbsp red wine vinegar
- 2 tsp wholegrain mustard
- 1 tbsp horseradish sauce
- To make the dressing, mix all the ingredients together in a jar and shake well. Cook the potatoes in boiling salted water for 10 mins until just tender, then drain. Cook the beans in boiling salted water for 10 mins until tender, then plunge into ice water and drain.
- Toss the warm potatoes and beans together with half the spring onions and parsley, and half the dressing. Spread over a platter, then scatter over the smoked trout. Scatter over the rest of the spring onions, drizzle with the remaining dressing and serve, or leave everyone to help themselves.
- 4 pitta breads
- 2 tbsp olive oil
- 240g hot-smoked trout fillets
- 200ml reduced fat soured cream
- 1 tbsp chopped gherkin
- 2 tbsp chopped dill, plus extra for sprinkling
- Heat oven to 220C/200C fan/gas 8. Halve the pittas and cut into wedges. Brush with 2 tbsp olive oil; sprinkle with salt and chopped dill. Cook for 10-12 mins until crisp.
- Flake the hot smoked trout fillets and mix with soured cream, chopped gherkins and chopped dill. Serve with the crisps.
- 400g spaghetti
- 200g fresh or frozen peas
- 300g fresh crabmeat
- 5 tbsp reduced-fat crème fraîche
- 1 red chilli, deseeded and chopped
- handful parsley leaves, chopped
- zest 1 lemon, juice ½ lemon
- Boil a large pan of salted water. Tip in the pasta, then cook for about 7 mins. Add the peas, then cook for 2-3 mins more until both are cooked through.
- Drain in a colander, reserving a little cooking water, then tip back into the pan with the crabmeat and crème fraîche. Stir well with most of the remaining ingredients, adding a little of the pasta cooking water if the mixture seems a little dry. Serve sprinkled with a little extra chopped chilli, parsley and lemon zest.