Fish is an excellent source of omega 3 fatty acids. Omega 3 is s important for brain health which is even more important important for growing kids who are constantly learning! It's also excellent for those with joint pain as omega 3 is excellent as an anti-inflammatory.
Oily fish like salmon, mackerel, sardines, anchovies & herring are the best sources of omega 3 but they're also quite strong flavoured fish & while I do like them, my family does not. I'll keep trying them with these fish but until they enjoy them as much as I do, I'll keep up the fish serves with tuna.
- 1 red onion
- 4 garlic cloves
- red capsicum
- 1 jar of passata
- 1 bunch broccolini
- 1 tin of borlotti beans
- 185g tinned tuna (use the best quality you can afford. Check changeyourtuna.org.au for info on the most sustainable tuna brands)
- 300g pasta of choice
- a small handful of basil
- finely dice the onion & garlic & chop the capsicum into 1cm squares
- lightly cook in a splash of extra virgin olive oil in a medium sized pot on low until the onion becomes translucent
- add the passata to the pot then add around 1/2 cup of water to the jar, swish it around then add that to the pot too
- simmer on low with the lid ajar for 20-30 mins
- chop the broccolini into 1cm pieces then mix through the sauce when there is about 10 mins left
- cook the pasta as per instructions
- when the sauce is ready & the broccolini is cooked but still has a little bite to it, rinse the beans well & mix in to the sauce with the basil
- drain the tuna & break it up with a fork then mix that through the sauce too
- drain that pasta & mix into the sauce
- serve & eat!
I also added parmesan to ours...it's not traditional to add cheese to a fish dish but we like it!