Speedy mackerel spaghetti

Name: Speedy mackerel spaghetti
Total time: 15 min
Yield: 2
Ingredients: 1 slice of stale thick white bread (100g); olive oil; ½ a head of broccoli (180g); 2 cloves of garlic; ½ a lemon; 150 g dried spgahetti; ½ teaspoon dried chilli flakes; 1 x 125 g tin of mackerel in tomato sauce; 30 g mature Cheddar cheese

Crispy breadcrumbs, broccoli & chilli

“Here I’m embracing ingredients that are often wasted by bigging up broccoli stalk (it’s just as delicious as florets – trust me) and turning stale bread into golden, crunchy breadcrumbs. Plus, I’m swapping fresh fish for tinned mackerel: it’s similar to tuna, but actually has higher levels of omega-3 and omega-6. If you’re after a comforting midweek meal that’s on the table in minutes, this ticks a lot of boxes. ”

Serves 2

Cooks In15 minutes

DifficultyNot too tricky

Mackerel

Nutrition per serving

Calories 567 28%
Fat 19.7g 28%
Saturates 6g 30%
Sugars 6.3g 7%
Salt 1.2g 20%
Protein 29.4g 59%
Carbs 71.8g 28%
Fibre 6.3g -

Of an adult's reference intake

£1 Wonders

By Jamie Oliver

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Ingredients

1 slice of stale thick white bread (100g)
olive oil
½ a head of broccoli (180g)
2 cloves of garlic
½ a lemon
150 g dried spgahetti
½ teaspoon dried chilli flakes
1 x 125 g tin of mackerel in tomato sauce
30 g mature Cheddar cheese

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£1 Wonders

By Jamie Oliver

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Method

Roughly chop the stale bread to create rustic breadcrumbs, then place in a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil. Cook for 3 minutes, or until crispy, stirring regularly, then tip into a bowl for later.
Trim the tough end off the broccoli stalk. Cut the florets into small, delicate pieces and very finely slice the remaining stalk. Peel and finely slice the garlic. Finely grate the lemon zest and put aside for later.
Cook the pasta in a pan of salted boiling water according to the packet instructions, adding the broccoli florets for the final 2 minutes, then drain, reserving a mugful of the starchy cooking water.
Meanwhile, quickly wipe out the frying pan and place it back on a medium heat with 2 teaspoons of olive oil and the dried chilli. Add the sliced broccoli stalk and fry for 5 minutes, or until lightly charred and golden, stirring regularly and adding small splashes of starchy pasta water, letting it bubble away before adding the next splash, and adding the sliced garlic for the final minute.
Tip in the mackerel (sauce and all), breaking it up with the back of your spoon, then add 1 tin’s worth of starchy pasta water and leave to simmer for 2 minutes.
Add the pasta to the broccoli and mackerel and toss everything together, loosening with splashes of the starchy cooking water, if needed.
Off the heat, finely grate in the cheese, add a good squeeze of lemon juice, then toss together and season to perfection with sea salt and black pepper.
Divide between plates, sprinkling over the crispy breadcrumbs and the reserved lemon zest, to serve.

Tips

EASY SWAPS
— Swap the mackerel for another tinned fish of your choice – tuna or sardines would be delicious.
— Use whatever dried pasta you’ve got to hand – think fusilli, penne or linguine.

£1 Wonders

By Jamie Oliver