Mackerel Pasta Sauce Recipe

Looking for an easy Mackerel Pasta Sauce recipe? Learn how to make Mackerel Pasta Sauce using healthy ingredients.


Submitted by yamini_r

Makes 5 servings



We like to include fatty fish in our diet - one favourite is adding canned mackerel in tomato sauce in our bolognese sauce for pasta. This recipe is quick as it uses bottled sauce. 'Kesam' = fresh cheese/quark.

Recipe Ingredients for Mackerel Pasta Sauce

1 tsp extra virgin olive oil
1/2 medium onion, chopped
2 cloves garlic, crushed
120 g mushrooms, chopped
70 g red bell peppers, diced
340 g mackerel in tomato sauce
500 g Dolmio original bolognese sauce
60 g frozen spinach
100 g broccoli, boiled and lightly mashed
1 pinch lemon pepper
100 g TINE Light (Mager) Kesam

Recipe Directions for Mackerel Pasta Sauce

  1. Heat oil and sauté onions and garlic till just beginning to brown. Add in mushrooms and peppers and cook until just beginning to soften.

  2. Add in mackerel, spinach, broccoli, lemon pepper and sauce. Stir to break up mackerel slightly, leaving bite-sized chunks.

  3. Add about 50ml water and cook for about 10 min., covered.

  4. Stir in the 'kesam' (fresh cheese/quark) and allow to simmer for 5 min.

  5. Pour over pasta or add cooked pasta into the sauce (tastes better!) and serve warm with crusty bread.

Categories

Main Dish

Nutrition Facts
Serving Size 271.2g
Amount Per Serving
Calories
251
Calories from Fat
133
% Daily Value*
Total Fat
14.8g
23%
Saturated Fat
2.7g
14%
Trans Fat
0.0g
Cholesterol
25mg
8%
Sodium
673mg
28%
Potassium
253mg
7%
Total Carbohydrates
13.8g
5%
Dietary Fiber
1.9g
8%
Sugars
2.7g
Protein
13.9g
Vitamin A 37% Vitamin C 60%
Calcium 8% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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