I'm not usually a fan of canned fish, but this is a recipe I came up with for a client which I've actually since started making for myself. It's a great one to make in bulk, portion and freeze for dinners or lunches later on. You can also swap tuna for another type of fish, or use cooked fresh fish instead of canned.
You'll Need:
1 tin (about 180g) tuna in spring water, drained
400g canned tomatoes
1 cup dried wholemeal pasta (I use penne)
1 medium onion, finely chopped
2 cloves garlic, crushed
1 cup finely chopped or grated assorted vegetables
eg. broccoli, zucchini, carrot, capsicum
½ cup grated cheese
2 tablespoons olive oil
2 teaspoons oregano or basil
Pinch chili flakes
Salt and pepper
Method:
Preheat oven to 200°C.
Heat oil in a pan over low heat and fry onion, garlic and chili flakes for 2-3 minutes, until onion is transparent.
Add tomatoes, vegetables and oregano or basil, simmer for 20 minutes.
Cook pasta according to packet directions (usually about 10 minutes in boiling water).
Drain, then stir into tomato sauce, together with tuna. Season with salt and pepper.
Transfer mixture to an ovenproof dish and sprinkle over cheese.
Bake for 15 minutes, until cheese is melted and golden.
Serves 3-4 (when served with a side salad)