Tomato & basil mackerel pasta

Delight in this simple pasta dish packed with omega-3s for heart and brain health, fibre for balance, and calcium-rich protein to support strong bones through menopause. Light, nourishing, and full of flavour—wellness in every bite.

Lunch & Light Meals

Serves 2

Ingredients

  • Wholemeal pasta, uncooked, 1 cup(s), e.g. penne
  • Cherry tomatoes, 1 cup(s) (regular cherry tomatoes), halved
  • Red onion, ½ small, sliced
  • Extra virgin olive oil, garlic infused, 2 teaspoon(s)
  • Pepper, any type, ground, 2 pinch(es)
  • Mackerel fillets, canned, in brine, 1 125g can(s) (drained)
  • Basil, 1 cup(s)
  • Cheddar cheese, reduced-fat (15% fat), 100 g, 3/4 cup shredded
  • Lemon, ½ lemon(s), optional, wedges to serve

Method

Cook the pasta according to packet instructions.

Preheat the grill to high.

Mix tomatoes, onion and oil on a baking tray. Season with pepper. Grill for 5 minutes or until tomatoes collapse and release their juices.

Meanwhile, use a fork to lightly crush mackerel in a large heatproof bowl. Season with pepper. Add tomato mixture, cooked pasta, and basil. Stir well to combine. Sprinkle cheese over the top and serve with lemon.

TIP: Sprinkle with chilli flakes, to add a bit of a kick.

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