Speedy smoked mackerel and tomato pasta
“This small serving of mackerel gives almost 5mcg of vitamin D, which represents half the daily goal for adults.” – Amanda Ursell, nutritionist.
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Ingredients
- Pinch chilli flakes, optional
- 2 garlic cloves, chopped
- 75g mixed pitted olives, roughly sliced
- 1 tbsp capers in brine, drained
- 1 tbsp tomato purée
- 200ml dry white wine (or stock)
- 400g tin chopped tomatoes
- 350-400g wholewheat pasta
- 230g smoked mackerel fillets, flaked
- Chopped fresh parsley and lemon wedges to serve
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Method
- Warm the oil in a large non-stick frying pan with the chilli flakes, garlic and olives for 1-2 minutes. Add the capers and tomato purée, pour in the wine and bring up to a simmer, then stir in the chopped tomatoes and simmer for 15 minutes to thicken.
- Meanwhile, bring a large pan of salted water to the boil and cook the pasta until al dente according to the packet instructions. Drain loosely, saving a cupful of the cooking water.
- Once the sauce has thickened, stir in the mackerel and heat for a couple of minutes to warm through, then stir in the pasta with a splash of the cooking water and toss well to mix. Sprinkle with the parsley and serve with lemon wedges for squeezing.
Nutrition
- 611kcals Calories
- 22.2g (4.1g saturated) Fat
- 25.5g Protein
- 62.7g (7.7g sugars) Carbs
- 11.4g Fibre
- 1.6g Salt
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