Table of Contents
Delicious fried mackerel with spaghetti and vegetables
Mackerel: Healthy source of omega-3
Mackerel is a high-fat fish, making it a good source of essential omega-3 fatty acids. It also provides you with vitamin D and vitamin A, which is important for our eyes and skin. Combined with the spaghetti and veggies, you get a delicious dish that you’re guaranteed to enjoy. Enjoy your meal!
60 minutes
light
fish dishes
€ € € €
ingredients
for 4 servings
- 300 g mackerel fillet, boned (not from the North Sea or the Northeast Atlantic)
- 1 Bio-Zitrone
- 3 tbsp soy sauce
- 2 tbsp olive oil
- salt
- pepper from the grinder
- 100 g dried tomatoes (in oil)
- 200 g spinach leaves
- 1 bunch of spring onions
- 350 g Spaghettini
- 1 packet of saffron (0.1 g)
- 1/2 bunch basil
- 30g Parmesan cheese
preparation
- Rinse fish fillet, pat dry. Grate the zest from the lemon and squeeze the fruit. Whisk together lemon zest with soy sauce, oil, salt and pepper. Mix it with the fish.
- Drain tomatoes, reserving 1 tbsp oil. Cut tomatoes into strips. Wash and chop the spinach. Wash the spring onions, cut into small pieces. Cook pasta with saffron in salted water for about 6 minutes until al dente. pour off.
- Heat a pan. Fry the fish in it for about 5 minutes, remove and cut into pieces. Pour the tomato oil into the pan and fry the vegetables until al dente. Flavor with lemon juice. Mix noodles with fish and vegetables. Wash the basil, chop roughly, sprinkle over the pasta with the grated cheese. Serve.
Energy and nutritional information for the recipe
| pro Portion | |
|---|---|
| energy | 2,385 kJ 570 kcal |
