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Mediterranean Mackerel and Bean Pasta

A quick midweek pasta that’s high in protein, fibre and omega-3 fats. It’s full of Mediterranean flavour and mostly made with cupboard and freezer sta...A quick midweek pasta that’s high in protein, fibre and omega-3 fats. It’s full of Mediterranean flavour and mostly made with cupboard and freezer staples! Read more A quick midweek pasta that’s high in protein, fibre and omega-3 fats. It’s full of Mediterranean flavour and mostly made with cupboard and freezer staples! A quick midweek pasta that’s high in protein, fibre and omega-3 fats. It’s full of Mediterranean flavour and mostly made with cupboard and freezer staples!

Why is this healthy?
Plant
points
High
protein
High
fibre
3+ fruits &
vegetables
Healthy
fats
Diet
Pescatarian
Contains
Dairy, Nuts, Fish, Gluten View all Chilli, Rocket leaves, Beans, Milk, Olive oil, Walnuts, Olives, Arugula, Tomato, Mackerel, Legumes, Dairy, Nuts, Capers, Peas, Fish, Oregano, Borlotti beans, Gluten, Garlic
Ingredients
Serves 2
Metric Imperial
garlic cloves
crushed
red chilli flakes
oregano (dried)
capers
wholegrain pasta
peas (frozen)
mackerel fillet
jarred
rocket leaves
parmesan cheese

Ingredients

Serves 2
Metric Imperial
garlic cloves
crushed
red chilli flakes
oregano (dried)
capers
wholegrain pasta
peas (frozen)
mackerel fillet
jarred
rocket leaves
parmesan cheese

Method

1

Gather and prepare your ingredients. Bring a pot of water to the boil.

2

Heat the olive oil in a frying pan over medium heat. Add the garlic, chilli, oregano, olives and capers and sizzle for a minute, just until fragrant.

3

Pour in the chopped tomatoes. Bring to a simmer and leave to bubble gently while the pasta cooks, stirring occasionally.

4

Once the water has reached a rolling boil, add the pasta and cook according to the packet instructions. Drain, reserving a mugful of the starchy cooking water.

5

Add the borlotti beans, peas and drained mackerel to the sauce. Gently stir everything together, breaking up any large pieces of fish.

6

Add the cooked pasta with a splash of the cooking water and stir to combine.

7

Add the rocket and stir until just wilted, then turn off the heat. Loosen with another splash of cooking water if needed.

8

Divide between bowls and finish with the walnuts and parmesan.

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