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FOODWORLD
Healthy
family meals
on a
budget!
New
Zealand's Easiest Family Recipes
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Serving healthy food to your family is challenging, especially
when you are on a low budget. We have low cost meals for people
on a budget with cost saving ideas and budget recipes. They
are all healthy eating ideas and are cheap to prepare. Change
the recipes to suit your family's tastes and the ingredients
you have. Cutting costs on food doesn't mean you have to cut
on quality. It's still possible to prepare meals that not only
taste great, but are also good for you. |
Canned
Fish Recipes NZ - easy fish recipes! |
Everyone
knows that fish is good for you. But it seems that many people
are afraid of cooking fish at home. We eat twice as much fish
in restaurants as at home. Buying, storing, and cooking fish
isn't difficult; it just requires a little knowledge. Whole
fish should look as they were just pulled from the water; bright
eyes and firm flesh are signs of freshness. Fish fillets or
steaks should be firm and bright looking, with no brown spots
or discoloration. |
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FISH
PIE
450g
tin smoked fish
1 kg potatoes- 2 tablespoons margarine
2 tablespoons flour
1 cup milk - 2 eggs, hard boiled |
Cook
the potatoes and mash. Melt margarine in a small saucepan,
add flour and cook for one minute.
Take off the stove and gradually stir in the milk. Put
back on the stove, stir, and cook until thick - about
five minutes.
Lightly break up the fish. Add to the sauce. Add sliced
hard-boiled eggs and parsley. Pile into a large oven dish
and cover with the mashed potatoes. Cook in a 180°C
oven for about 20 minutes or until heated through. |
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RED
SALMON AND PESTO PASTA
1
x 210g Red Salmon
600g dried pasta - casareccia or penne
2 tbsp virgin olive oil
1/3 cup basil pesto
30 steamed green beans, chopped in half |
Cook
pasta in plenty of salted,boiling water until al dente.
Put beans onto steam. Gently heat oil in a large pan over
a low heat and stir in the pesto. Flake chunks of Salmon
into the pan. Drain pasta and add to the Salmon then mix
in beans and toss well to combine. Serve in warmed bowls
with a good grinding of cracked pepper. |
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SALMON
LOAF
1
can (16 ounces) salmon, drained
2 cups soft bread crumbs - 2 eggs, lightly beaten
1/2 cup milk or evaporated milk
2 tablespoons finely chopped onion - 1 tablespoon dried
parsley flakes
1 teaspoon salt - dash pepper |
Mash
salmon; combine with remaining ingredients and put in
a buttered loaf pan about 9 x 5 x 1-inch.
Bake at 350° for 45 minutes, or until loaf is firm. |
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SALMON
PATTIES
1
can (approx. 7 ounces) salmon
1 egg - 1/2 cup bread crumbs
1/2 tsp. salt - 1/2 tsp. pepper
1 onion diced - olive oil, enough to cover bottom of skillet |
Remove
skin and bones from salmon; drain well. In mixing bowl,
combine with egg, bread crumbs, salt, pepper, and onion.
Make patties about 2 inches in diameter; fry in oil until
brown on both sides about 10 minutes. |
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SMOKED
FISH FISH CAKES
1
small can smoked fish or tuna
3 medium potatoes, cooked and mashed
1 teaspoon grated lemon rind - 1 teaspoon lemon juice
1 egg - 1 tablespoon oil |
Mix
all ingredients except oil. Spread a little flour on a
board, tip mixture out, shape into a rectangle and cut
into eight pieces. Shape into round, flat patties. Heat
the oil in a pan. Put four cakes into the pan. Brown on
both sides. |
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TUNA
CASSEROLE
2 (185g) tins tuna, drained and flaked
2 tins condensed cream of mushroom soup
200g crushed potato chips |
Preheat
oven to 180 degrees C. Lightly grease a baking dish. In
a mixing bowl, combine soup, tuna and 1/4 of the potato
chips. Mix thoroughly. Pour into the prepared dish. Cover
the top with remaining potato chips.
Bake in the preheated oven for 10 to 15 minutes or until
potato chips on top start to brown. |
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TUNA
WITH PEAS CASSEROLE
340g
egg noodles
1 (250g) tin tuna, undrained - 1 (300g) tin condensed
cream of mushroom soup
1 (420g) tin peas, undrained - 1 onion, chopped - 1/2
cup (125ml) milk
1 pinch salt and black pepper to taste - 1/2 cup dry bread
crumbs |
Preheat
an oven to 180 degrees C. Fill a large pot with lightly
salted water and bring to a rolling boil over high heat.
Once the water is boiling, stir in the egg noodles and
return to a boil. Cook the noodles uncovered, stirring
occasionally, until cooked through, but still firm to
the bite, about 5 minutes. Drain well in a colander set
in the sink. While the noodles are cooking, stir the tuna,
condensed soup, peas with mushrooms and onions, onion,
milk, salt and pepper in a bowl until evenly mixed. Gently
stir in the cooked pasta, then pour the mixture into a
20x30cm baking dish. Sprinkle evenly with dry bread crumbs.
Bake in the preheated oven until the casserole is bubbling
and the bread crumbs are golden brown, about 20 minutes. |
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TUNA
KEDGEREE
1
can tuna or smoked fish
2 cups cooked rice - 1 onion, chopped
2 eggs, hard boiled
Break up fish. Slice eggs. Heat oil in a pot or frying
pan, brown the onion. Add the rice, fish, and egg. Heat
and serve. |
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TUNA
PASTA BAKE
1
can tuna in water (425g can), drained
3 cups penne pasta, or spirals
2 cups frozen peas - 1 tin whole kernel corn, drained
2 tins Italian-flavoured chopped tomatoes (400g tins)
1/2 cup breadcrumbs, - 1/2 cup grated cheese |
Preheat oven to 180°C. Bring a large pot of water
to the boil. Cook pasta by following directions on packet.
Drain pasta.
Add peas, corn, tuna and tomatoes to pot with drained
pasta. Stir to mix. Pour mixture into a large baking dish
and sprinkle breadcrumbs and cheese on top. Cook in oven
for 20 minutes or until crispy and golden on top. |
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Healthy
family meals
on a
budget!
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