The pasta with sundried tomatoes, mackerel, and basil is a mackerel pasta salad seasoned with a tasty mix, it’s fresh and lively.
Fast: the only thing to cook is the pasta, the rest is added raw!
Mackerel belongs to the blue fish family, it is rich in nutrients and has a great content of omega 3 fatty acids.
It’s important to know that mackerel in oil has a higher energy content than fresh mackerel due to the calories of the preserving liquid, while the calorie and noble fat content remains unchanged.
To counteract this, you can buy it naturally or drain it well and then season it with a drizzle of extra virgin olive oil.
Like other canned products in oil, it is a product to consume occasionally.
The pasta with sundried cherry tomatoes, mackerel, and basil is a one-dish meal as it concentrates the characteristics that distinguish a balanced meal into a single course.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
- 6 oz whole wheat penne
- 2 fillets mackerel in oil (well-drained)
- basil (6-8 large leaves)
- 6 sundried tomatoes (if in oil, well-drained)
- 1 drizzle extra virgin olive oil (raw)
- 1 pinch mixed pepper grains (with grinder)
- to taste lemon juice
Tools
- 1 Bowl or Salad Bowl
- Chopper or Mixer
Preparation
Drain the mackerel fillets thoroughly and place them on kitchen paper towels to absorb any residual oil.
Once dry, cut them into pieces.Wash and clean the basil leaves and let them dry on a paper towel.
Pour into the mixer:
• sundried tomatoes;
• basil leaves;
and chop.Pour the chopped mixture into a large bowl or salad bowl where you will season the pasta.
Drizzle with raw olive oil and mix with a silicone spatula to incorporate the mixture into the oil.
Grind the pepper.Cook the pasta, rinse it abundantly under running water to cool it, and let it drain well.
Pour the pasta into the bowl with the chopped mixture and mix.
Add the mackerel, drizzle with lemon juice, and mix.
Plate up.
Your pasta with sundried tomatoes, mackerel, and basil is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes, and diabetes.
Find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and food combinations indicated in your food plan.
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