- 4 Cups Pasta (300g)
- ¾ Tins Pink Salmon (280g) (Large Tin Or 2 Small Tins)
- 1 Tins Sweetcorn (200g) (Small Tin)
- 1 Red Pepper (160g) (Medium Sized)
- 2 Tomatoes (170g) (Medium Sized)
- 6 Tablespoons Reduced Calorie Mayonnaise (90g)
- 1 Pinch Ground Black Pepper (1g)
Always check the label of each ingredient for allergy warnings.
- Cook pasta as per the instructions on the packet and rinse with cold water
- Remove any unwanted skin and bones from salmon by separating fish with a fork.
- Drain the sweetcorn.
- Chop the pepper into small pieces and slice the tomatoes into bite size pieces.
- Mix the vegetables, salmon and pasta together with mayonnaise.
- Add black pepper to taste then serve.
Time Saver Tips
Try cooking extra – you can keep the rest in the fridge for lunch the next day.
Cost Saver Tips
It's often cheaper to buy a large tin of salmon.
Tips for Kids
Kids can use a table knife to help chop the softer vegetables and will love mixing it all up together. Try using their favourite shaped pasta.
Based on a single serving of 375g
Nutrition labels on the front of packaging
- Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
- Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
- The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
- The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
- The more greens on the label, the healthier the choice
- Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
- Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.
Food shopping tips
If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.