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Eat well

Tagliatelle with salmon and courgettes

Hot pasta tossed with a tasty flaked salmon and courgette sauce creates this easy meal that won't break the bank.

Tagliatelle with salmon and courgettes

Meal type: Main meal

Serves: 4

Preparation time: 20 minutes

Cooking time: 20 minutes

  1. Heat rapeseed oil in a non-stick saucepan. Add leeks and courgettes; cover and cook gently for about 10 minutes or until softened, stirring occasionally. Remove pan from heat; drain off excess liquid. Transfer vegetables to a bowl; stir in tarragon and set aside.
  2. Rinse vegetable cooking pan; use it to make white sauce. In a small bowl, mix cornflour with a little of the milk until smooth.
    Pour remaining milk into saucepan; stir in cornflour mixture.
    Bring to the boil over a medium heat, stirring continuously, until thickened and smooth. Simmer for 2 minutes, stirring.
  3. Stir cooked vegetables, flaked salmon, hot pepper sauce and black pepper into white sauce. Heat gently until sauce is piping hot throughout, stirring occasionally.
  4. Meanwhile, cook pasta in a separate pan of boiling water for 12 minutes or until tender. Remove from heat; drain thoroughly.
  5. Divide pasta between 4 serving bowls. Spoon sauce over pasta; toss gently to mix. Serve immediately.

Cook's tips

  • Serve with a mixed dark leaf salad.
  • Just before serving, try scattering some toasted flaked almonds over the pasta and sauce.

Nutritional Information

Each Portion Contains:

Energy 2621kJ 621kcal 31%
Carbs 85.3g -
Fat 12.4g Low 18%
Saturates 2.1g Low 11%
Sugar 13.4g Low 15%
Salt 1.8g Low 30%

% = an adult's reference intake

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Ingredients

2 tsp rapeseed oil

2 leeks, washed and thinly sliced (about 225g/8oz prepared weight)

2 courgettes, thinly sliced (about 225g/8oz prepared weight)

1 tsp dried tarragon

3 tbsp cornflour

550ml (19fl oz) skimmed or semi-skimmed milk

418g (14 1/2oz) can (or 2 x213g/7 1/2oz cans) pink salmon, drained, bones removed and fish flaked

Dash of hot pepper sauce

Freshly ground black pepper, to taste

350g (12oz) dried wholemeal tagliatelle