Cook Smart for a Healthy Heart, Reader's Digest Canada
Packed with vegetables, this seafood lasagna is a superb vitamin-rich, nutritious meal. Choose vegetables that are fresh and in season, including fresh peas, asparagus, beans, broccoli and sautéed mushrooms.
Preheat the oven to 350ºF (180ºC). Heat 2 tablespoons of oil in a saucepan. Add the fennel, onion and half the garlic. Cook for 5 minutes until the onion softens, then add the parsley, fennel seeds, Italian herbs and chili. Cook for 1–2 minutes. Add the squid and salmon, and cook for 1 minute; stir in the shrimp and mixed seafood. Cook for 30 seconds, then use a slotted spoon to transfer the seafood to a bowl and set aside.
Add the wine, stock, lemon rind, bay leaves and carrot to the juices remaining in the pan. Boil for 5 minutes, or until the liquid is reduced to about 1⁄2 cup. Stir in the tomatoes and cook over high heat for 3–4 minutes or until the sauce has reduced. Add the beans and remaining garlic. Cover and cook for 10 minutes. Add the zucchini. Cover and cook for 5 minutes; add the asparagus and peas. Cook, covered, for 5 minutes.
Grease a deep 30 x 20 cm (13 x 9 in.) ovenproof dish with a little oil. Place two-thirds of the vegetables in the dish, lifting them out of the sauce with a slotted spoon. Discard the bay leaves. Top with a layer of lasagna, overlapping the sheets slightly. Add the seafood and a second layer of lasagna. Pour on the remaining vegetables and sauce. Top with the remaining lasagna.
Mix the ricotta with the eggs and Parmesan cheese. Season with a little nutmeg, pepper and cayenne. Pour this evenly over the top of the seafood lasagna and drizzle with the remaining olive oil.
Bake for 30 minutes, or until the lasagna is heated through and the top is speckled golden-brown. Serve immediately.
Per serving: 618 calories, 43 g protein, 23 g total fat, 8 g saturated fat, 237 mg cholesterol, 58 g total carbohydrate, 9 g sugars, 10 g fibre, 658 mg sodium
Oily fish, such as salmon, is rich in omega-3 fatty acids, which are a type of polyunsaturated fat believed to help protect against coronary heart disease and strokes.