Mackerel and sweetcorn pasta

3 ratings

Recipe from Budget bites

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30 minutes
Serves 4
3.5 of 5 A DAY

Nutrition per serving

Calories474
Fat22g
Sugar8.7g
Salt0.7g

3 ratings

Recipe by: Zoe Griffiths | Registered nutritionist

Not only is this is a budget-busting recipe, but it’s highly adaptable depending on what you have in your store cupboard.

Ingredients

300g wholewheat pasta
1 large courgette, diced
300g frozen sweetcorn
1 tablespoon vegetable oil
1 large red onion, diced
1 clove garlic, crushed
400g tin chopped tomatoes
Freshly ground black pepper
2 teaspoons mixed herbs
4 x 125g tins mackerel in spring water or brine, drained and mashed into smaller pieces

Method

Boil the pasta in a large non-stick pan according to packet instructions. Add the courgette and sweetcorn for the last 5 minutes of cooking time.
Meanwhile, heat the oil in a large non-stick pan on a medium heat.
Add the red onion and cook until starting to soften. Then add the garlic and cook for a further minute.
Add the tinned tomatoes, freshly ground black pepper, mixed herbs and mackerel. Cook on
a low heat until the fish is heated through.
Drain the pasta, courgette, and sweetcorn. Add to the mackerel mixture and mix together.
Serve immediately.

Any tinned oily fish such as sardines or pilchards work well in this recipe. Just take out the mackerel and replace it with your choice of oily fish. Oily fish contains omega-3 fats that help to maintain a healthy heart.