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30-Minute Mediterranean Canned Mackerel Pasta

Quick and Tasty 30-Minute Mediterranean Canned Mackerel Pasta

Create a quick and nutritious 30-Minute Mediterranean Canned Mackerel Pasta packed with flavors and heart-healthy omega-3s.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Pasta
  • 150 g Spaghetti Gluten-free or whole grain pasta can be used as alternatives.
For the Mackerel Mixture
  • 230 g Canned Mackerel Packed in olive oil for richer flavor; sardines or tuna can be substituted.
  • 2 large cloves Garlic Minced; fresh garlic is best, but garlic powder is a viable backup.
  • 1 large Red Bell Pepper Chopped; try orange or yellow bell peppers for variation.
  • 2 cups Grape or Cherry Tomatoes Halved; diced canned tomatoes can be used if fresh aren't available.
  • 10 large Green Olives Pitted; substitute with Kalamata olives or omit if desired.
  • 1/2 cup Fresh Parsley Chopped; basil or cilantro can be alternated for different flavors.
  • Salt & Pepper To taste.
Optional Toppings
  • Freshly Grated Parmesan For creaminess; optional for a lighter dish.
  • Crushed Red Chili Flakes For a spicy kick; adjust to preference.
  • Freshly Squeezed Lemon To brighten the dish; essential for a zesty finish.

Equipment

  • Large pot
  • Colander
  • large skillet
  • wooden spoon

Method
 

Step-by-Step Instructions
  1. Boil the Pasta: Bring a large pot of salted water to a boil. Add spaghetti and cook according to package instructions, about 8-10 minutes, until al dente. Drain and toss with olive oil.
  2. Prepare the Ingredients: Mince garlic, chop bell pepper, halve tomatoes, chop parsley, and pit olives.
  3. Sauté the Mackerel and Garlic: In a skillet, heat canned mackerel with its oil over medium heat. Add minced garlic and sauté until fragrant, about 1-2 minutes.
  4. Add the Vegetables: Add bell pepper, tomatoes, and olives to the skillet. Cook for about 10 minutes, stirring occasionally.
  5. Combine Pasta and Sauce: Add drained spaghetti to the skillet and toss for about 1 minute, adding reserved pasta water if needed.
  6. Finish and Serve: Stir in parsley and season with salt and pepper. Serve hot, optionally garnished with Parmesan, chili flakes, and lemon.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 20gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 7gCholesterol: 40mgSodium: 600mgPotassium: 600mgFiber: 5gSugar: 3gVitamin A: 1000IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

Store leftovers in an airtight container for up to 3-4 days in the fridge. For freezing, use airtight containers for up to 2 months.

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