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Mackerel pasta pot

Make this tasty salad for a packed lunch and you’ll be getting a serving of good-for-you oily fish, too.
Serves: 1
Prep time: 5 mins
Cooking time: 10 mins
Total time: 15 mins
Skill level: Easy peasy
Costs:Mid-price

 

Ingredients

 

    • 50g (1¾oz) orzo (rice-grain-shaped pasta) or other small pasta shape

 

    • 2tsp olive oil

 

    • 4-6 large basil leaves

 

    • 1tbsp toasted pine nuts

 

    • 4 baby plum tomatoes, sliced

 

    • Good handful of spinach leaves

 

    • 1 fillet (about 75g/2½oz) smoked mackerel

 

    • Salt and freshly ground black pepper

 

 

Method

 

 

    1. Cook the pasta, according to pack instructions (about 8 mins).

 

    1. Drain it well, rinse through with cold water and drain again. Put in a bowl and add the oil and torn basil leaves.

 

    1. Stir in the pine nuts, tomatoes, spinach leaves and the skinned smoked mackerel, broken into large flakes. Season to taste.

 

    1. If making as a packed lunch, pack in a tub.

 

 

Nutritional information per portion

 

 

fat 42.0g saturates 7.0g calories 690(kcal)

 

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.