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Tomato & basil mackerel pasta
2
Delight in this simple pasta dish made with cardio-protective mackerel and chili to support heart health.
- Whole-wheat pasta, uncooked, 1 cup(s), penne
- Cherry tomatoes, 1 cup(s), halved
- Red onion, raw, ½ cup(s), sliced, (about 1 small)
- Extra virgin olive oil, garlic infused for added flavor, 1½ tbsp(s)
- Black pepper, 2 dash(es)
- Canned mackerel, drained, 6 oz, (or canned salmon, canned tuna)
- Basil, fresh, 1 cup(s), whole leaves
- Lemon, 1 medium, optional, wedges to serve
- Red chili flakes, 1 dash(es), (optional)
Method
Cook the pasta according to packet instructions.
Preheat the broiler to high.
Mix tomatoes, onion and oil on a baking sheet. Season with black pepper. Broil 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 black pepper. Add tomato mixture, cooked pasta, and basil. Stir well to combine. Serve with lemon, and chili flakes, if using.
Nutrition facts per serving
Makes 2 servings
Food Groups
|
V
|
1.1 |
|
F
|
0.2 |
|
C
|
2.2 |
|
PD
|
1.2 |
|
Ft
|
2 |
|
S
|
0 |
Nutrition Facts
| Calories | 420 |
| Total Fat | 17 g |
| - Saturated Fat | 3 g |
| Cholesterol | 67.2 mg |
| Sodium | 331 mg |
| Total Carbohydrate | 41.2 g |
| - Dietary Fiber | 7 g |
| - Total Sugars | 5.5 g |
| -- Added Sugars | 0 g |
| Protein | 27.6 g |
Free weight loss calculator
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