Mackerel Puttanesca Pasta

This punchy pasta dish makes a brilliant weeknight dinner—rich with bold Mediterranean flavours and ready in the time it takes your pasta to cook. Smo... Read more This punchy pasta dish makes a brilliant weeknight dinner—rich with bold Mediterranean flavours and ready in the time it takes your pasta to cook. Smoked mackerel adds depth and a dose of healthy omega-3s, while briny olives, capers, and a hit of chilli bring all the puttanesca vibes. We like to finish it off with a handful of fresh rocket because we think the peppery flavour goes well with mackerel, but you could use any leafy green you like. Go for wholewheat pasta, and if you want an extra hit of protein, choose a lentil or chickpea-based option. This punchy pasta dish makes a brilliant weeknight dinner—rich with bold Mediterranean flavours and ready in the time it takes your pasta to cook. Smoked mackerel adds depth and a dose of healthy omega-3s, while briny olives, capers, and a hit of chilli bring all the puttanesca vibes. We like to finish it off with a handful of fresh rocket because we think the peppery flavour goes well with mackerel, but you could use any leafy green you like. Go for wholewheat pasta, and if you want an extra hit of protein, choose a lentil or chickpea-based option.

Chat

Make veggie Swap ingredients Why is this healthy? Boost flavour Cook a different way Make allergy-friendly

Prep time

5 mins

Cook time

20 mins

FREEZER FRIENDLY

No

SHELF LIFE

3 days (but best eaten fresh)

Why is this healthy?

High
protein

High
fibre

3+ fruits &
vegetables

Herbs &
spices

Contains

Dairy, Fish View all Chilli, Rocket leaves, Yellow lentils, Black lentils, Milk, Olive oil, Beluga lentils, Olives, Arugula, Tomato, Mackerel, Dairy, Puy lentils, Capers, Red lentils, Lentils, Fish, Oregano, Green lentils, Garlic

Why is this healthy?

High
protein

High
fibre

3+ fruits &
vegetables

Herbs &
spices

TRY MORE RECIPES for healthier pasta

• Creamy Broccoli, Pea and Edamame Pasta Bake

• Spinach, Pea, and Broad Bean Pasta with Fennel and Pistachio

• Courgette, Fennel & Fresh Tomato Pasta Salad with Toasted Pine Nuts

• Creamy Cashew & Mushroom Pasta

• Olive and Courgette Pasta

• Easy Pasta Bake

NUTRITION PER SERVING (Read more)

29g

Protein

503kcal

Calories

25g

Total Fat

40g

Carbs

8g

Sugars

11g

Fibre

467mg

Calcium

36%

 

7mg

Iron

39%

 

117mg

Magnesium

28%

 

1150mg

Potassium

24%

 

788mg

Sodium

34%

 

1mg

Vitamin B1

83%

 

3.4mcg

Vitamin B12

142%

 

3.1mcg

Vitamin D

16%

 

5.5mg

Vitamin E

37%

 

54mcg

Vitamin B9

14%

 

257mcg

Vitamin A

29%

 

33mg

Vitamin C

37%

 

1.8mg

Zinc

16%

 

64mcg

Vitamin K

53%

 

0.5mg

Copper

56%

 

0.4mg

Vitamin B2

31%

 

4.7mg

Vitamin B3

29%

 

0.4mg

Vitamin B6

24%

 

301mg

Phosphorus

24%

 

Protein: 29g; Calories: 503kcal; Total Fat: 25g; Carbs: 40g; Sugars: 8g; Fibre: 11g; Calcium: 467mg (36%); Iron: 7mg (39%); Magnesium: 117mg (28%); Potassium: 1150mg (24%); Sodium: 788mg (34%); Vitamin B1: 1mg (83%); Vitamin B12: 3.4mcg (142%); Vitamin D: 3.1mcg (16%); Vitamin E: 5.5mg (37%); Vitamin B9: 54mcg (14%); Vitamin A: 257mcg (29%); Vitamin C: 33mg (37%); Zinc: 1.8mg (16%); Vitamin K: 64mcg (53%); Copper: 0.5mg (56%); Vitamin B2: 0.4mg (31%); Vitamin B3: 4.7mg (29%); Vitamin B6: 0.4mg (24%); Phosphorus: 301mg (24%)

Show more