Tomato & basil mackerel pasta

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(1)
Lunch & Light Meals|Mediterranean
2 peopleServes
2

Delight in this simple pasta dish made with cardio-protective mackerel and chili to support heart health.

  • 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.

Nutrition facts per serve
Makes 2 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 0.5
Bread & Cereals2
Vegetables0.7
Fruit0
Dairy1
Healthy Fats & Oils1
Indulgences0
Calories566
Protein34.7 g
Total fat23.5 g
- Saturated fat8.5 g
Total carbohydrates48 g
- Total sugars4.1 g
Fibre10.4 g
Sodium453 mg

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