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Name: Seafood Lasagne
Prep time: 45 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: American
Ingredients: 1 oz Plain flour; 1 Garlic crushed; 1 7 ounces pack frozen prawns;; ; pieces; 1 tb Freshly chopped oregano; 1 Onion chopped; 1 tb olive oil; 8 Sheets no pre-cook lasagne; 1 oz Reduced-fat spread; for; ; drained; 2 tb Tomato pur?e; 1 lb Cod fillet; cut into 2cm (1; 8 Crab sticks; each cut into; 4 oz Half-fat matured cheese;; 1/4 pt Fish stock; 1 14 oz can chopped tomatoes; 1/4 pt White wine; 1 tb Freshly chopped basil; 1/2 pt Semi-skimmed milk; ; inch) pieces; Salt

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INGREDIENTS

1 oz Plain flour
1 Garlic ; crushed
1 7 ounces pack frozen prawns;
; pieces
1 tb Freshly chopped oregano
1 Onion ; chopped
1 tb olive oil
8 Sheets no pre-cook lasagne
1 oz Reduced-fat spread; for
; drained
2 tb Tomato pur?e
1 lb Cod fillet; cut into 2cm (1
8 Crab sticks; each cut into
4 oz Half-fat matured cheese;
1/4 pt Fish stock
FOR THE SAUCE
1 14 oz can chopped tomatoes
1/4 pt White wine
1 tb Freshly chopped basil
1/2 pt Semi-skimmed milk
GENERAL
; inch) pieces
Salt

INSTRUCTIONS

1. Preheat the oven to 190?C/375/F/Gas Mark 5. 2. Heat the oil in a saucepan, add the onion and garlic and cook for 3-4 minutes until soft but not browned. 3. Add the chopped tomatoes, tomato pur?e, white wine, stock, freshly chopped herbs and seasoning to taste. Slowly bring to the boil, add the cod then cover and simmer for 10 minutes. 4. Stir in the prawns and crab sticks and remove from the heat. 5. Melt the reduced-fat spread in a saucepan, stir in the flour and cook for 1 minute. 6. Remove from the heat and gradually stir in the milk. Return to the heat, bring to the boil and cook for 1-2 minutes, stirring continually. Stir in half the cheese and add seasoning to taste. 7. Cover the base of a medium-sized ovenproof dish with sheets of lasagne. Place half the fish mixture on top and repeat the layers using the remaining lasagne and fish mixture, finishing with a layer of lasagne. Pour the cheese sauce on top and sprinkle with the remaining grated cheese. 8. Place in the preheated oven and bake for 30-40 minutes until golden brown. NOTES : This traditional Italian lasagne made with fish makes a tasty change. Serve with a crisp mixed salad.

NOTES

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Seafood Lasagne

1 oz Plain flour
1 Garlic crushed
1 7 ounces pack frozen prawns;
 ; pieces
1 tb Freshly chopped oregano
1 Onion chopped
1 tb olive oil
8 Sheets no pre-cook lasagne
1 oz Reduced-fat spread; for
 ; drained
2 tb Tomato pur?e
1 lb Cod fillet; cut into 2cm (1
8 Crab sticks; each cut into
4 oz Half-fat matured cheese;
1/4 pt Fish stock
 FOR THE SAUCE
1 14 oz can chopped tomatoes
1/4 pt White wine
1 tb Freshly chopped basil
1/2 pt Semi-skimmed milk
 GENERAL
 ; inch) pieces
 Salt

1. Preheat the oven to 190?C/375/F/Gas Mark 5.    2. Heat the oil in a saucepan, add the onion and garlic and cook for 3-4  minutes until soft but not browned.    3. Add the chopped tomatoes, tomato pur?e, white wine, stock, freshly  chopped herbs and seasoning to taste. Slowly bring to the boil, add the cod  then cover and simmer for 10 minutes.    4. Stir in the prawns and crab sticks and remove from the heat.    5. Melt the reduced-fat spread in a saucepan, stir in the flour and cook  for 1 minute.    6. Remove from the heat and gradually stir in the milk. Return to the heat,  bring to the boil and cook for 1-2 minutes, stirring continually. Stir in  half the cheese and add seasoning to taste.    7. Cover the base of a medium-sized ovenproof dish with sheets of lasagne.  Place half the fish mixture on top and repeat the layers using the  remaining lasagne and fish mixture, finishing with a layer of lasagne. Pour  the cheese sauce on top and sprinkle with the remaining grated cheese.    8. Place in the preheated oven and bake for 30-40 minutes until golden  brown.     NOTES : This traditional Italian lasagne made with fish makes a tasty  change. Serve with a crisp mixed salad.

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Nutrition

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Serving Size: 1 Serving (278g)
Recipe Makes: 4 servings

Calories: 64
Calories from Fat: 11 (17%)

Amt Per Serving		% DV

	Total Fat 1.2g	2 %
	Saturated Fat 0.2g	1 %
	Monounsaturated Fat 0.7g
	Polyunsanturated Fat 0.2g
Cholesterol 0.3mg		0 %
Sodium 47.7mg		2 %
Potassium 107.4mg		3 %
Total Carbohydrate 8.9g		3 %
	Dietary Fiber 0.7g	3 %
	Sugars, other 8.2g
Protein 1.8g		3 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 64

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