The pasta with mackerel and light cherry tomatoes is a cold pasta with mackerel fillets, tasty with typical Mediterranean ingredients.
Quick: the only thing to cook is the pasta, everything else is added raw!
With olives and capers.
Mackerel belongs to the blue fish family, it’s rich in nutrients and has an excellent content of omega-3 fatty acids.
It should be noted that mackerel in oil has a higher energy content than fresh mackerel due to the calories in the preserving liquid, while the content of calories and noble fats remains unchanged.
To avoid this, you can buy it natural or drain it well before seasoning it with a drizzle of extra virgin olive oil.
Like other canned products in oil, it is a product to be consumed occasionally.
As an alternative to mackerel fillets in oil, you can use grilled or boiled fresh mackerel fillets.
The pasta with mackerel and light cherry tomatoes is a one-dish meal as it concentrates the characteristics that distinguish a balanced meal in one course.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
- 5.5 oz whole wheat rigatoni
- mackerel fillets in oil (well drained)
- 12 cherry tomatoes
- 12 baked black olives (pitted)
- to taste salted capers
- basil
- to taste lemon thyme (or grated lemon peel)
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Paper towels kitchen
- 1 Knife
- 1 Cutting board
- 1 Bowl or Salad Bowl
Preparation
Watch the reel on Instagram → HERE.
Drain the mackerel fillets thoroughly and place them on sheets of kitchen paper towels to absorb the residual oil.
Once dry, cut them into pieces.
As an alternative to mackerel fillets in oil, you can use grilled or boiled fresh mackerel fillets.Cherry Tomatoes
Wash the tomatoes thoroughly.
Cut and remove the stem part if you deem it necessary.
Cut each berry vertically, dividing it in half or into four wedges.Olives
Drain and rinse the olives.Capers
Rinse and squeeze a handful of capers and finely chop them with a knife.Wash and clean the basil leaves and let them dry on a sheet of kitchen paper towels.
Cook the pasta, rinse it abundantly under running water to cool it, and let it drain well.
Prepare a large bowl or salad bowl.
Pour into the bowl:
• the mackerel;
• the cherry tomatoes;
• the olives;
• the capers;
• the lemon thyme [or grated lemon peel];
• the basil.Add the pasta to the bowl, grind the pepper, and drizzle with some raw olive oil.
Mix.
Plate it.
Your light pasta with mackerel and cherry tomatoes is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it according to the proportions and combinations indicated in your dietary plan.
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