Recipe: Trout and broccoli pasta

Most people know that eating two portions of oily fish each week provides essential vitamins and fatty acids, but fewer realise that succulent trout is an oily fish too... Serves 4; 20 minutes to prepare; 25 minutes to cook

125g (4oz) pasta bows300g (11oz) broccoli florets125g (4oz) smoked trout2 spring onions, roughly chopped50g (2oz) butter50g (2oz) flour570ml (1 pint) whole milk150g (5oz) mature Cheddar, grated1 tsp Dijon mustardsalt and ground black pepper50g (2oz) fresh wholemeal breadcrumbschopped parsley to garnish

1. Preheat the oven to 190C (375F) mark 5. Boil the pasta as instructed on the pack. Drain and set aside. Break the broccoli into small florets. Add to a pan of boiling water and simmer for 4 minutes. Drain. 2. Put the pasta, smoked trout fillets, broccoli and spring onions in a large ovenproof dish or small individual ovenproof dishes. 3. Melt the butter in a small pan over a medium heat. Remove from the heat and stir in the flour. Stir over a low heat for 1 minute. Add the milk and whisk with a balloon whisk or a coil whisk. Simmer, while continuing to whisk all the time, until the mixture is a thick, smooth sauce. 4. Remove the sauce from the heat and stir in most of the cheese and the mustard. Season lightly with salt and ground black pepper then pour the sauce over the pasta, broccoli and smoked trout.5. Mix the breadcrumbs together with the rest of the cheese and sprinkle over the top. Cook in the oven 25 minutes, for the large dish and 10 minutes for the small dishes or until golden brown and bubbling. Sprinkle with parsley and serve immediately.