Ciabatta rolls make an instant base for easy home-made pizzas. These are topped with a mixture of seafood – canned tuna, cooked prawns and squid rings – and are given an authentic Italian flavour with red pesto and mozzarella. Serve with a crisp green leaf and vegetable salad for a nutritious fast meal.
Use a part-baked ciabatta loaf or 2 small part-baked French sticks, split horizontally, as the base for the pizzas. * Another fast pizza is pitta bread topped with canned sardines and mackerel. Grill 4 large pitta breads lightly on both sides, then spread one side of each with 1 tsp tomato purée. Tear up about 8 large fresh basil leaves and sprinkle these over the tomato purée. Cut 2 tomatoes into thin wedges and scatter these on top with 125 g (4½ oz) mozzarella cheese, cut into slivers. Drain a can of sardines in olive oil, about 120 g, (keep the oil) and a can of mackerel fillets in brine, about 120 g. Roughly flake the sardines and mackerel and place on the pizzas with 100 g (3½ oz) cooked peeled prawns. Season with salt and pepper to taste and drizzle 1 tsp of the reserved sardine oil over each pizza. Grill for 4–5 minutes. Garnish with more basil leaves and serve. * Other canned fish can be used. Try anchovies, kipper fillets, sardines in tomato sauce, pilchards, crab, cockles or mussels.
Prawns, like all shellfish, contain iodine, which is needed for the formation of thyroid hormones and the actual functioning of the thyroid gland. * Canned tuna fish is a great storecupboard standby as it is so easy to use. Tuna canned in spring water or brine contains half the calories of tuna canned in oil. * Sweetcorn provides a range of nutrients, including dietary fibre which is important to keep the digestive system functioning well.
B12, niacin, calcium, selenium * A, B1, B6, E, copper, iron, zinc * B2, C, potassium