Pasta con Salsa di Sgombro

Pasta con Salsa di Sgombro is a delightful Italian dish that combines the richness of mackerel with the freshness of tomatoes and herbs. This healthy main dish is not only quick to prepare but also packed with flavor and nutrients.

Ingredients

• Pasta (spaghetti or linguine) - 160 grams
• Canned mackerel in olive oil - 200 grams
• Cherry tomatoes - 200 grams, halved
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Fresh basil - 10 grams, chopped
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Parmesan cheese (optional) - for serving

Steps

1. Cook the pasta in a large pot of salted boiling water according to package instructions until al dente.
2. While the pasta cooks, heat olive oil in a large skillet over medium heat and add the minced garlic. Sauté for 1-2 minutes until fragrant.
3. Add the halved cherry tomatoes to the skillet and cook for about 5 minutes until they start to soften.
4. Drain the canned mackerel, reserving a little oil, and add it to the skillet, breaking it into pieces. Cook for another 3-4 minutes, stirring gently.
5. Add lemon juice, salt, and black pepper to the sauce, stirring to combine.
6. Once the pasta is cooked, reserve 1/2 cup of pasta water, then drain the pasta and add it to the skillet with the mackerel sauce.
7. Toss everything together, adding reserved pasta water as needed to achieve desired consistency.
8. Remove from heat, stir in fresh basil, and adjust seasoning if necessary.
9. Serve hot, topped with grated Parmesan cheese if desired.

Nutrition

• Calories: 480
• Protein: 25 g
• Carbs: 55 g
• Fiber: 4 g
• Sugar: 4 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.4 L

Health Benefits

• Rich in omega-3 fatty acids from mackerel, which supports heart health.
• High in protein, making it a satisfying meal for muscle maintenance and growth.

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