0 from 24 votes
15 Minute Mackerel Pasta
Try our quick and easy mackerel pasta recipe packed with protein and heart-healthy omega-3s. A delicious and adaptable meal ready in just 15 minutes.
Prep Time
3 mins
Cook Time
3 mins
Total Time
15 mins
Servings: 2 servings
Calories: 644 kcal
Course:
Main Course , Lunch
Cuisine:
Italian
Ingredients
- 140 g Spaghetti
- 1 tablespoon olive oil
- 2 shallots finely diced
- 2 garlic cloves crushed
- 8 cherry tomatoes halved
- 100 g spinach
- 190 g mackerel fillets flaked
- 4 sun-dried tomatoes diced
- 60 g Creme Fraiche
- 20 g parmesan grated
- 1 lemon juice and zest only
- 5 g fresh parsley finely chopped
Instructions
- Add 140 g Spaghetti to a pan of boiling water. Simmer for 12 minutes.
- Heat 1 tablespoon Olive oil over a low heat and add 2 Shallots and 2 Garlic cloves. Cook for 4 minutes until the shallots start to soften.
- Add 8 Cherry tomatoes and 100 g Spinach. Continue to cook until the spinach gas wilted, about 5 minutes.
- Drain the spaghetti and add to the pan with about 50ml/0.25cup of the pasta water and 190 g Mackerel fillets.
- Add 4 Sun-dried tomatoes, 5 g Fresh parsley, 60 g Creme fraiche20 g Parmesan and the juice and zest of 1 Lemon. Mix well, but carefully so as to not break up the mackerel any more. Serve immediately.
Cup of Yum
Notes
- A splash of white wine added at the same time as the lemon adds a lovely richness to this.
- If you like spicy food, then add a sprinkle of red chilli flakes before serving.
- Capers add a lovely extra flavour to this mackerel recipe.
- We used unsmoked mackerel for this recipe, but you could use smoked if you prefer.
Nutrition Information
Serving
1portion
Calories
644kcal
(32%)
Carbohydrates
71g
(24%)
Protein
37g
(74%)
Fat
25g
(38%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
4g
Monounsaturated Fat
10g
Cholesterol
69mg
(23%)
Sodium
313mg
(13%)
Potassium
1337mg
(38%)
Fiber
7g
(28%)
Sugar
10g
(20%)
Vitamin A
5604IU
(112%)
Vitamin C
68mg
(76%)
Calcium
279mg
(28%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 644
% Daily Value*
| Serving | 1portion | |
| Calories | 644kcal | 32% |
| Carbohydrates | 71g | 24% |
| Protein | 37g | 74% |
| Fat | 25g | 38% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 69mg | 23% |
| Sodium | 313mg | 13% |
| Potassium | 1337mg | 28% |
| Fiber | 7g | 28% |
| Sugar | 10g | 20% |
| Vitamin A | 5604IU | 112% |
| Vitamin C | 68mg | 76% |
| Calcium | 279mg | 28% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.