Tinned Mackerel and Tenderstem Broccoli Pasta Recipe
Tinned or canned fish has had a resurgence in recent years, but I have always loved it... here tinned mackerel and tenderstem broccoli are combined with pasta, fennel seeds, lemon and a little chilli to make a quick, nutritious and most importantly, delicious meal!
Servings 2 Servings
Calories 689kcal
Ingredients
- 170 g Tinned Mackerel in Olive Oil 6oz Net weight (I use 2 X 125g tins)
- 200 g Tenderstem Broccoli 7oz
- 1 Medium Echalion or Banana Shallot 50g
- 1 Lemon
- ¼ teaspoon Chilli Flakes
- ½ teaspoon Fennel Seeds
- 2 tablespoon Olive Oil (I use the olive oil from the tinned mackerel)
- 200 g Dried Pasta 7oz (I use Gigli)
- Salt (For boiling pasta, plus extra to taste)
Instructions
- Bring a 20cm or 8" saucepan of generously salted water to a boil. I use 1½-2 teaspoons of salt in a pan this size.
- Drain the mackerel, reserving some of the olive oil to cook the "sauce", remove any bones, and flake up the fish.
- Trim up the broccoli, then cut the stems into 1cm (just under ½") lengths, and then cut the tips into bite-sized pieces. Keep them separate.
- Cut the shallot in half, peel it and then dice it as finely as you can.
- Zest the lemon, then cut the lemon in half. We will be squeezing in some of the lemon juice to finish the dish.
- Heat a 28cm or 11" frying pan over a medium heat, and when it is hot, add the olive oil, followed by the shallots, chilli flakes and fennel seeds, cook for 2 minutes.
- As soon as you add the shallots to the pan, add the pasta to the now boiling water and cook until al dente. This should take 7-9 minutes.
- After 2 minutes, add the flaked mackerel, chopped tips of the tenderstem broccoli and the lemon zest to the shallots and cook until the pasta is ready. Stir or toss occasionally.Have a taste at this point and add a little salt if needed.
- 3-4 minutes before the pasta is ready, toss the stems of the tenderstem broccoli in with the pasta.
- Drain the pasta, reserving around 75ml (⅓ cup) of the cooking water. Add the pasta to the mackerel, toss to combine, adding just enough of the pasta cooking water to form a nice emulsion.
- Squeeze in the lemon juice to taste; I use roughly the juice of half of a lemon, then serve.
Video
Nutrition
Serving: 1 | Calories: 689kcal | Carbohydrates: 87g | Protein: 37g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Cholesterol: 67mg | Sodium: 365mg | Potassium: 481mg | Fiber: 6g | Sugar: 7g | Vitamin A: 2209IU | Vitamin C: 98mg | Calcium: 311mg | Iron: 4mg
