The baked stuffed pasta shells with fish are perfect for holidays, Sundays, or simply when you feel like it.
I used the shell pasta [or lumaconi], large and ridged, ideal for stuffing [I found them at MD].
I stuffed them with fish [frozen cod or hake fillets, boneless thus safe].
Light and without béchamel.
I covered them with abundant tomato sauce.
The baked stuffed pasta shells with fish make a complete meal as they concentrate the characteristics of a balanced meal in one dish.
! tip “a zucchero zero” style
Stuffed or filled pasta allows you to adhere to the portions of your diet plan.
It is an excellent solution when you have guests as it allows you to manage your meal calmly while eating like everyone else [remember: the table is about conviviality].
• Weigh the pasta shells and distribute the fish according to the portions in your diet plan.
With 350 g of fish fillets, I filled 20 pasta shells.
- Difficulty: Medium
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Boiling, Electric oven
- Cuisine: Italian
Ingredients
- 5.6 oz shell pasta
- 12.3 oz cod or hake fillets (frozen)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste lemon juice
- chopped parsley (chopped)
- 1 cup tomato sauce (homemade)
- to taste grated cheese (grana or parmesan)
Suggested Tools
- 1 Bowl
- Baking Dishes
Preparation
Prepare abundant tomato sauce.
Rinse the frozen cod or hake fillets under running water.
Line a baking dish with a sheet of parchment paper and place the fish fillets on top.
Bake at 428°F in a fan oven for 20 minutes.
* temperature and times may vary, refer to the instructions on the frozen product package.
Wait for them to cool.Place the cooled cod or hake fillets in a bowl and flake them with a fork.
Season with:
• a pinch of salt;
• a pinch of pepper;
• a few drops of lemon juice;
• chopped parsley;
and mix.As an alternative to plain fish, you can prepare and use a light and quick cod ragù.
Cook the pasta shells very al dente so they remain whole and easy to fill [they will be baked again].
I cooked them exactly half the time indicated on the package.Drain them gently to avoid breaking them.
Rinse them under running water so they cool down and let them drain well.! suggestion for large portions
Prepare a container with cold water and, when draining them to avoid breaking, gently remove them from the pot with a slotted spoon, immerse them in the cold water, and place them to dry on a cutting board or a surface lined with parchment paper or aluminum foil.Prepare a baking dish.
Spread a thin layer of sauce on the bottom of the dish.Fill the pasta shells with a spoon, distributing the fish, and arrange them in a single layer.
Distribute any remaining fish on top.
Cover them with abundant tomato sauce.
Finish with a sprinkle of grated cheese [optional as it’s fish] and grind some more pepper.Briefly heat the oven.
Bake at 356°F in a fan oven for 15-20 minutes until a crispy crust forms on the surface.Plate the dish.
Your baked stuffed pasta shells with fish are ready.
Enjoy your meal!
You can replace the shell pasta [or lumaconi] with any dry pasta shape suitable for stuffing, such as paccheri or schiaffoni.
I usually use whole wheat pasta, but when I choose regular pasta, I opt for one with excellent cooking resistance: al dente pasta has a lower glycemic index than well-cooked pasta.
For the convenience of hosting and managing multiple dishes, you can prepare your stuffed pasta in advance ready to be baked.
My trick to avoid drying out the pasta surface when reheating is to spread a few tablespoons of tomato sauce on the surface before rebaking.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you can find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it in respect of the proportions and combinations indicated in your diet plan.
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