Rice Paper Veggie Pancake – A Crispy, Cheesy Delight!

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Mediterranean Canned Mackerel Pasta – A One-Pan Wonder with Bold Flavors You Can’t Resist

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Looking for a quick and delicious dinner? This Mediterranean Mackerel Pasta is packed with vibrant flavors, healthy ingredients, and comes together in just one pan! The rich, tangy tomato sauce, tender mackerel, and bursts of olives and basil create a restaurant-quality meal you can whip up at home. Perfect for busy weeknights or when you want to impress without the stress.

Did you know that canned mackerel is not only budget-friendly but also a powerhouse of omega-3 fatty acids and protein? It’s a fantastic way to boost your heart health and support brain function, all while adding delicious depth to your pasta dishes. This recipe blends Mediterranean staples like sundried tomatoes, olives, and garlic, giving you a taste of coastal living with every bite. The best part? It’s ready in under 30 minutes, making it ideal for those days when you crave something hearty and satisfying but don’t want to spend hours in the kitchen.










Mediterranean Mackerel Pasta Recipe Details:

  • Serving Size: 3 servings


Ingredients:

  • 280g spaghetti (10 oz)
  • 375g canned mackerel in tomato sauce (125g x 3 cans)
  • 1 tbsp olive oil or sundried tomato oil
  • 1 tbsp minced garlic
  • 1 red capsicum (bell pepper), cut into ½-inch pieces
  • ½ cup silverbeet (Swiss chard), sliced
  • 1 can diced tomatoes (400g / 14 oz)
  • ¼ cup sundried tomatoes, sliced
  • 10 kalamata olives, sliced
  • 1 tbsp fresh basil, roughly chopped
  • ¼ tsp salt
  • ⅛ tsp black pepper
  • ¼ tsp crushed red chili flakes
  • Fresh grated Parmesan (optional)
  • Lemon juice (optional)


Instructions:

  1. Cook the Pasta: Boil spaghetti in salted water according to package instructions until al dente. Drain and set aside.
  2. Prepare the Sauce: Heat olive oil in a pan over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.
  3. Add the Mackerel: Stir in the canned mackerel with its sauce and break the fish into chunks.
  4. Cook the Veggies: Add the capsicum, diced tomatoes, sundried tomatoes, and olives. Cook for 5–7 minutes until the vegetables soften.
  5. Season & Add Greens: Stir in basil, salt, black pepper, and crushed red chili flakes. Add the sliced silverbeet and cook for another 2 minutes until wilted.
  6. Combine & Finish: Toss the cooked pasta into the pan and mix well to coat. Add grated Parmesan and a squeeze of lemon juice if desired.
  7. Serve: Plate the pasta, garnish with extra basil and Parmesan, and enjoy!


Tips for the Dish:

  • Substitutions: Swap mackerel for canned tuna or sardines for a different twist. Use spinach or kale instead of silverbeet.
  • Make-Ahead & Storage: Store leftovers in an airtight container for up to 3 days. Reheat gently with a splash of water or olive oil.
  • Boost the Flavor: Add capers or anchovies for extra umami, or toss in roasted cherry tomatoes for sweetness.


Wrap-Up: This Mediterranean Mackerel Pasta is the ultimate combination of convenience and flavor. It’s a nutrient-rich dish that doesn’t skimp on taste, bringing vibrant, sun-drenched ingredients together in a harmonious bowl of goodness. Try it out, share your version, and let me know in the comments what you think!

Keywords(키워드): Mediterranean pasta, mackerel recipes, quick pasta dishes, one-pan meals, healthy pasta recipes, canned fish recipes, tomato sauce pasta, omega-3 rich meals, 고등어 스파게티, 스파게티 레시피, 지중해식 파스타, 캔 고등어 요리

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