Mackerel & Tomato Spaghetti

Servings: 2

Rich in omega-3, mackerel is a common protein source for people from the Mediterranean. you can use fresh or canned, depending on what’s more convenient for you. If you choose fresh, note that you’ll need to add olive oil, salt, and pepper along with the fish in Step 2.



4 ounces whole-wheat spaghetti
2 (4-oz.) cans mackerel packed in oil, or 8 oz. fresh mackerel
2 garlic cloves, minced
2 cups halved cherry tomatoes
1 large red bell pepper, seeded and diced
10 green olives, pitted and roughly chopped
Salt and pepper, to taste
Handful of parsley, chopped
Juice of 1 lemon



1. Cook the spaghetti in a pot of salted boiling water according to the package directions, then drain and set aside.
2. If using fresh mackerel, combine the fish with 5 tablespoons olive oil, 1 teaspoon salt, and ½ teaspoon ground black pepper in a skillet over medium-high heat. Cook for 10–15 minutes, turning once halfway through, until golden brown. If using canned mackerel, place the mackerel along with its oil in a skillet over medium-high heat.
3. Add the garlic and cook for 2–3 minutes, until golden brown.
4. Add the tomatoes, bell pepper, olives, salt, and pepper and cook for 10 minutes, until the bell peppers and tomatoes are tender.
5. Transfer the spaghetti to the skillet and cook for 1 minute, until the spaghetti is heated through.
6. Remove from heat, garnish with the parsley, and drizzle with the lemon juice before serving


NUTRITION • per one serving •

Calories 560
Total Fat 20 g 36%
Saturated Fat 4.1 g 21%
Polyunsaturated Fat 3.1 g —
Monounsaturated Fat 10.9 g —
Trans Fat — 
Cholesterol 46 mg 15%
Sodium 851 mg 35%
Total Carbohydrates 71.2 g 25%
Dietary Fiber 7.5 g 30%
Total Sugars 11.5 g —
Protein 22.2 g 51%
Vitamin A 857 mcg 83%
Vitamin C 140 mcg 234%
Vitamin D 10.55 mcg 20%
Potassium 1030 mg 22%
Calcium 76 mg 8%
Iron 3.4 mg 19%


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