0 from 6 votes
Canned Mackerel Pasta
This simple canned mackerel pasta is quick, healthy, and delicious with sun-dried tomatoes, spinach, fresh parsley, and a light olive oil sauce. It's on your table in just 30 minutes!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 459 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 8 ounces uncooked pasta
- 2 tablespoons olive oil
- 3 cloves garlic minced
- 2 (4 ounce) cans mackerel drained
- 1/2 cup sun-dried tomatoes drained & chopped
- 2 tablespoons capers drained
- 1 tablespoon lemon juice
- 2 tablespoons parsley chopped
- 1/2 cup freshly grated Parmesan cheese
- 2 cups (packed) fresh baby spinach
- salt & pepper to taste
Instructions
- Boil a salted pot of water for the pasta and cook it al dente according to package instructions. You will need to reserve some pasta water before draining it.
- When the pasta is about 8-10 minutes away from being done, add the oil and garlic to a skillet over medium heat. Once the garlic starts to sizzle, give it a stir and cook for about 30 seconds.
- Add the mackerel, sun-dried tomatoes, capers, and lemon juice to the pan. Let it heat through for a few minutes.
- Reserve 1 cup of the hot pasta water prior to draining the pasta.
- Add the drained pasta, spinach, parsley, and parmesan to the skillet. Toss (this is easy with tongs or 2 large spoons), slowly adding pasta water (as needed... you won't use it all) and continuously tossing until the spinach has wilted and the parmesan cheese has melted into the sauce.
- Season with salt & pepper as needed and serve immediately.
Cup of Yum
Notes
- Serves 2-4 depending on how much pasta you make and what else you serve it with (it makes 4 reasonable/smaller portions). If you want to feed 2 people with lots of sauce, keep the sauce ingredients the same and use half the pasta.
- Canned mackerel brands can vary a lot. King Oscar is my favorite brand to buy.
Nutrition Information
Calories
459kcal
(23%)
Carbohydrates
52g
(17%)
Protein
28g
(56%)
Fat
16g
(25%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Cholesterol
56mg
(19%)
Sodium
568mg
(24%)
Potassium
833mg
(24%)
Fiber
4g
(16%)
Sugar
7g
(14%)
Vitamin A
2055IU
(41%)
Vitamin C
15mg
(17%)
Calcium
326mg
(33%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 459
% Daily Value*
| Calories | 459kcal | 23% |
| Carbohydrates | 52g | 17% |
| Protein | 28g | 56% |
| Fat | 16g | 25% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 56mg | 19% |
| Sodium | 568mg | 24% |
| Potassium | 833mg | 18% |
| Fiber | 4g | 16% |
| Sugar | 7g | 14% |
| Vitamin A | 2055IU | 41% |
| Vitamin C | 15mg | 17% |
| Calcium | 326mg | 33% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.