• (350g) Dried Pasta
  • 11 Tablespoons (330g) Frozen Green Peas
  • 2 Smoked Packs (220g) Trout Fillets
  • 1 Pinch (1g) Ground Black Pepper
  • 6 Tablespoons (240g) 0% Fat Greek Yoghurt
  • 4 Teaspoons (20g) Horseradish Sauce

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.


  1. Cook the pasta in a large pan of boiling water according to the instructions on the packet
  2. Add the peas to the pan of pasta for the last 3 minutes of cooking
  3. While the pasta is cooking, break up the trout into flakes and set aside
  4. Mix the yogurt with the horseradish and black pepper
  5. Drain the pasta and peas and return to the pan
  6. Stir in the trout and yogurt mix and let the heat of the pasta warm the sauce - this takes less than a minute
  7. Enjoy hot!

Time Saver Tips

Buy ready to eat smoked trout flakes

Tips for Kids

Choose their favourite pasta shapes. Get them involved in mixing the sauce ingredients together. Horseradish sauce has quite a strong taste, so start off with a small amount in case they don't like it.

Nutritional Information

Based on a single serving of 397g (% of an adult's reference intake)


479 kcals ( 24 %)

2,023 kJ ( 24 %)


1.2 g ( 6 %)


71.7 g ( %)


10.9 g ( 12 %)


0.4 g ( 6 %)

Detailed nutritional information

Per 100g Per 397g serving
Energy Kcals 121 479
Energy Kj 515 2,023
Protein 7.9 g 31.2 g
Total Fat g g
Saturated Fat 0.3 g 1.2 g
Carbohydrates 18.1 g 71.7 g
Total Sugars 2.8 g 10.9 g
NSP Fibre 2.2 g 8.7 g
Sodium 63 mg 152 mg
Salt 0.1 g 0.4 g

Find out about nutritional labelling

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.

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