Speedy smoked mackerel and tomato pasta
- Published: 13 Feb 18
- Updated: 18 Mar 24
“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.
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- Recipe from January 2018 Issue
Nutrition
Nutrition: per serving
- Calories
- 611kcals
- Fat
- 22.2g (4.1g saturated)
- Protein
- 25.5g
- Carbohydrates
- 62.7g (7.7g sugars)
- Fibre
- 11.4g
- Salt
- 1.6g
delicious. tips
If you prefer, omit the wine (or stock) and tomato purée and add a second can of tomatoes.
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