Name: Mackerel and sweetcorn pasta
Prep time: 30
Cook time: 30 min
Yield: 4
Ingredients: 300g wholewheat pasta 1 large courgette, diced 300g frozen sweetcorn 1 tablespoon vegetable oil 1 large red onion, diced 1 clove garlic, crushed 400g tin chopped tomatoes Freshly ground black pepper 2 teaspoons mixed herbs 4 x 125g tins mackerel in spring water or brine, drained and mashed into smaller pieces

A quick and tasty crowdpleasing dinner

30 minutes

Serves 4

Recipe by: Zoe Griffiths | Registered nutritionist

Not only is this is a budget-busting recipe, but it’s highly adaptable depending on what you have in your store cupboard.

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Recipe by: Zoe Griffiths | Registered nutritionist

Not only is this is a budget-busting recipe, but it’s highly adaptable depending on what you have in your store cupboard.

Rate

Print

Method

Boil the pasta in a large non-stick pan according to packet instructions. Add the courgette and sweetcorn for the last 5 minutes of cooking time.
Meanwhile, heat the oil in a large non-stick pan on a medium heat.
Add the red onion and cook until starting to soften. Then add the garlic and cook for a further minute.
Add the tinned tomatoes, freshly ground black pepper, mixed herbs and mackerel. Cook on
a low heat until the fish is heated through.
Drain the pasta, courgette, and sweetcorn. Add to the mackerel mixture and mix together.
Serve immediately.

Top tip

Any tinned oily fish such as sardines or pilchards work well in this recipe. Just take out the mackerel and replace it with your choice of oily fish. Oily fish contains omega-3 fats that help to maintain a healthy heart.