This recipe was kindly given to us by MILLYMOUSE1

Submitted by EMMABE1

The use of spices in this dish lifts the fish and spinach out of "ordinary" to 5 star!!

Submitted by EMMABE1

Instead of white fish you could substitute salmon,smoked cod or well drained canned fish.

The filling also makes a tasty Fish Casserole - see the recipe after the Pastry recipe
Or do as I did - make 4 pasties using half the filling and half the pastry and use the rest of the filling the next day as a Fish Casserole. Bingo!! 2 great meals from one recipe!!

Submitted by EMMABE1

A great lower fat healthier alternative to normal shortcrust pastry

Submitted by EMMABE1

In the picture I microwaved the casserole until bubbling

This mixture is the filling mixture from the Fish Pasties

Submitted by EMMABE1

Although I used Nile Perch for this - you could use any white fish fillets

Submitted by EMMABE1

In the three photos - the one above shows the finished dish, the others show the fish and vegetables ready to be sealed up - and the other one - the parcels enclosed in foil to ensure a steam tight seal that is essential for the cooking.
This actually would form a complete meal however they could be served with a green tossed salad (not included in nutrition count).
Instead of the fennel - you can use 4 stalks broccolini (baby broccoli) and/or 6 stalks fresh asparagus

Submitted by EMMABE1

I used Nile Perch - but any firm white fish would be great!!

Submitted by EMMABE1

Any firm white fish fillets can be used for this dish. I used Nile Perch because it was on special ad we like it!!

Submitted by EMMABE1

This is a very easy basic curry

Submitted by EMMABE1

Although I used Nile Perch for these any fresh fish would work the same - just remove the bones!!

Submitted by EMMABE1

Under a smooth cheesy potato top lies a creamy filling chock full of a variety of seafood and a tasty mixture of vegetables - all quickly cooked in the microwave oven!!

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The photo shows Seafood Marinara in a hurry served with a Caesar Salad

A quick easy alternative for a busy mom!!

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A special luncheon dish for a special occasion

Submitted by EMMABE1

Submitted by EMMABE1

The balance of flavour in this is beautiful - no one thing stands out - its just a delightful combination.
It would be nice to use 350g thinly sliced chicken breast instead of prawns

Submitted by EMMABE1

Submitted by EMMABE1

Submitted by EMMABE1

Submitted by EMMABE1

A yummy lunch dish for a special brunch or lunch.

Submitted by EMMABE1

Submitted by EMMABE1

Submitted by EMMABE1

Submitted by EMMABE1

You could use canned salmon instead of tuna

Submitted by EMMABE1

Submitted by EMMABE1

You can use tuna instead of salmon

Submitted by EMMABE1

Who says canned tuna is dry and uninteresting?? Try this interesting twist to an old favourite and you will never think so again!!
Can be served with steamed green vegetables.

Submitted by EMMABE1

A cheap nutritious meal for a family, needs only some steamed green vegetables to complete it.

Submitted by EMMABE1

Shown in the second photo served with Bubble and Squeak Wedges for an easy nutritious lunch.
A quick microwave meal for busy people

Submitted by EMMABE1

Submitted by EMMABE1

The combination of sauces and spice makes a good low salt, low sugar alternative to Hoi Sin sauce.

Variation: Add shredded lettuce to tuna mixture. Wrap in rice paper rounds. Serve with sweet chilli sauce. (re do nutritive values)
Use US measurements

Submitted by EMMABE1

Adapted from Greenseas Tuna recipes
All measurements used in testing were US measurements.

Submitted by EMMABE1

Serve as a savoury snack with whole grain snack biscuits
The nutrition count does not include toast or savoury biscuits.

Submitted by EMMABE1

Served with BBQ Prawns, Potato Vegetable Salad and Mixed Green Salad for a beautiful light, cool summer lunch on a hot day

Submitted by EMMABE1

Can use Tuna or cooked chicken breast instead of Salmon

Submitted by EMMABE1

N.B. All cup measurements are US cup sizes!!
Slice will cut better if left to rest for 10 minutes and can be eaten hot or cold.

Submitted by EMMABE1

A low carb, but fairly high fat, version of my lower calorie Salmon Cauliflower Bake,
Can be made ahead and reheated.
The carbs could be reduced even further by replacing the milk with 1 1/2 cup milk and 1 1/2 cup chicken stock.

Submitted by EMMABE1

Cheesy Salmon Rissoles served as a meal with cauliflower, Brussels Sprouts, Silverbeet (Chard) and tomato slices

Submitted by EMMABE1

The Quiche in the picture is standing on a microwave safe shelf - it needs to be elevated on a similar shelf for cooking in the microwave oven

Tuna could be used instead of salmon

Submitted by EMMABE1

You can change the quinoa for brown rice - but the nutrition count will change

Submitted by EMMABE1