Mackerel pasta salad

Mackerel pasta salad

Serves 4

  • 4 handfuls green beans, topped but not tailed

  • 400 g farfalle or other dried pasta

  • 2 handfuls black olives, stones in

  • juice of 1 lemon

  • extra virgin olive oil

  • sea salt

  • freshly ground black pepper

  • 1 jar good-quality mackerel, drained and broke into big pieces

  • 400 g ripe cherry tomatoes, halved

  • 1 smalL bunch fresh flat-leaf parsley, leaves picked

Bring a large saucepan of salted water to the boil and drop in your green beans. Cook for 4 minutes or until just soft and cooked through. Lift them out with a slotted spoon and drain.



Add the pasta to the water and cook according to packet instructions. Serve it al dente, like they do in Italy – this means the pasta is just cooked, but still has a little bite. Drain in a colander and rinse under cold water until cool.



Put the olives on a chopping board and squash them with the bottom of a mug so the stones pop out. Throw the stones away and lightly chop the olives.



Squeeze the lemon juice into a big mixing bowl and add three times the amount of olive oil. Season with salt and pepper. Drop the cooked beans, pasta, olives, mackerel and halved tomatoes into the dressing and toss until everything's mixed together. Serve the salad on four plates, sprinkled with parsley leaves.



Tip: Always buy olives with stones and take them out yourself. They taste much better than pitted ones.

Nutritional Information

Mackerel pasta salad

Colourful, delicious and good for you!

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Packed with goodness, this simple pasta salad is a bit of a hero ? it fills you up and tastes great
Serves 4
30m
Super easy
Method

Colourful, delicious and good for you!

Bring a large saucepan of salted water to the boil and drop in your green beans. Cook for 4 minutes or until just soft and cooked through. Lift them out with a slotted spoon and drain.

Add the pasta to the water and cook according to packet instructions. Serve it al dente, like they do in Italy – this means the pasta is just cooked, but still has a little bite. Drain in a colander and rinse under cold water until cool.

Put the olives on a chopping board and squash them with the bottom of a mug so the stones pop out. Throw the stones away and lightly chop the olives.

Squeeze the lemon juice into a big mixing bowl and add three times the amount of olive oil. Season with salt and pepper. Drop the cooked beans, pasta, olives, mackerel and halved tomatoes into the dressing and toss until everything's mixed together. Serve the salad on four plates, sprinkled with parsley leaves.

Tip: Always buy olives with stones and take them out yourself. They taste much better than pitted ones.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 632
    32%
  • Carbs 35.7g
    14%
  • Sugar 5.1g 6%
  • Fat 45.3g 65%
  • Saturates 7.3g 37%
  • Protein 17.4g 39%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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