Ingredients (Serves 4)

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 1 garlic clove, finely chopped
• 1 small red bell pepper, deseeded and finely chopped
• sprig of rosemary
• 2 bay leaves
• 400 g chopped tomatoes
• 150 ml white wine
• 1 courgette (zucchini), diced finely
• 2 tbsp tomato puree
• 1 tsp caster sugar
• 50 g pitted black olives in brine, drained and chopped
• 675 g cooked mussels in their shells
• 1 tsp orange rind
• salt and pepper
• 2 tbsp chopped, fresh parsley, to garnish
• crusty bread, to serve

1. Heat the oil in a large saucepan and gently fry the onion, garlic and bell pepper for 3 to 4 minutes until just softened.
2. Add the sprig of rosemary and the bay leaves to the saucepan with the tomatoes and 100 ml cup wine. Season to taste, then bring to the boil and simmer for 15 minutes.
3. Stir in the courgette, tomato puree, sugar and olives. Simmer for about 10 minutes.
4. Meanwhile, bring a pan of water to the boil. Arrange the mussels in a steamer or a large sieve and place over the water. Sprinkle with the remaining wine and the orange rind. Cover and steam until the mussels open. Discard any that remain closed!
5. Remove the mussels with a slotted spoon and arrange on a warm serving plate. Discard the herbs and spoon the sauce over the mussels. Garnish with chopped fresh parsley and serve with fresh, crusty bread.

A recipe that originated in Italy but which is world renowned now for its great taste and high nutritional value is the fish cakes with piquant tomato sauce recipe. Everyone loves this dish, both the adults and the children, and it is great for reheating.

Many people would not like the sound of fish cakes but they are actually quite delicious, and even people who do not enjoy seafood are sure to love this dish. There are very few ingredients required and it takes less than a half hour to prepare the entire dish.

Ingredients (Serves 4)

• 450 g potatoes, diced
• 225 g haddock fillet
• 225 g trout fillet
• 1 bay leaf
• 425 ml fresh fish stock
• 2 tbsp low fat natural fromage frais
• 4 tbsp fresh snipped chives
• 75 g dry white breadcrumbs
• 1 tbsp sunflower oil
• salt and pepper
• freshly snipped chives, to garnish
• lemon wedges and salad leaves, to serve

Piquant Tomato Sauce

• 200 ml passata (sieved tomatoes)
• 4 tbsp dry white wine
• 4 tbsp low fat natural yogurt
• chilli powder

1. Place the potatoes in a pan and cover with water. Bring to the boil and cook for 10 minutes until tender. Drain and mash.
2. Place the fish in a pan with the bay leaf and stock. Bring to the boil and simmer for 7 to 8 minutes. Remove the fish and flake the flesh away from the skin.
3. Mix the fish with the potato, fromage frais, chives and seasoning. Cool, then cover and chill for 1 hour.
4. Sprinkle the breadcrumbs on to a plate. Divide the fish mixture into 8 and form each portion into a patty, about 7.5 cm in diameter. Press each fish cake into the breadcrumbs.
5. Brush a frying pan with oil and fry the fish cakes for 6 minutes. Turn the fish cakes over and cook for a further 5 to 6 minutes until golden. Drain on kitchen paper and keep warm.
6. To make the sauce, heat the passata and wine. Season, remove from the heat and stir in the yogurt. Return to the heat, sprinkle with chilli powder and serve with the fish cakes.

This is a delicious and perfect meal to feed the family, one that incorporates many healthy ingredients but yet is quick and easy to make. A few of the ingredients include button mushrooms, pasta, tuna, tomatoes, and breadcrumbs.

For the entire dish it will only take about twenty minutes, and making garlic bread to go on the side of this meal is a great idea. This recipe actually originated from Italy but is now popular all around North America. The kids love it and it is great for storing and reheating later on for lunches or even fried in a pan with eggs for breakfast.

Ingredients (Serves 4)

• 225 g tricolor pasta shapes
• 1 tbsp vegetable oil
• 1 bunch spring onions, trimmed and chopped
• 175 g button mushrooms, sliced
• 400 g can tuna in brine, drained and flaked
• 175 g peeled prawns, thawed if frozen
• 2 tbsp cornflour
• 425 ml skimmed milk
• 4 medium tomatoes, sliced thinly
• 25 g fresh breadcrumbs
• 25 g reduced fat Cheddar cheese, grated
• salt and pepper

1. Preheat the oven to 190°C. Bring a large pan of water to the boil and cook the pasta according to the instructions on the packet. Drain well.
2. Heat the oil in a frying pan and fry all but a handful of the spring onions and all of the mushrooms, stirring, for 4 to 5 minutes until softened.
3. Place the cooked pasta in a bowl and mix in the spring onions, mushrooms, tuna and prawns. Set aside until required.
4. Blend the cornflour with a little milk to make a paste. Pour the remaining milk into a saucepan and stir in the paste. Heat, stirring, until the sauce begins to thicken. Season well.
5. Pour the sauce over the pasta mixture and stir until well combined. Transfer to the base of an ovenproof gratin dish and place on a baking sheet.
6. Arrange the tomato slices over the pasta and sprinkle with the breadcrumbs and cheese. Bake for 25 to 30 minutes. Sprinkle with the reserved spring onions.