The power of pantry staples
At the heart of this recipe is the clever use of canned mackerel, a budget-friendly protein that’s rich in omega-3 fatty acids and flavor. When paired with whole-wheat spaghetti and fresh produce, it creates a balanced meal that’s both satisfying and nutritious.
Creating the perfect pesto
What sets this dish apart is its innovative almond mint pesto. Unlike traditional basil pesto, this version combines fresh mint, parsley, and roasted almonds for a bright, unexpected twist. The addition of anchovies adds depth and umami, while shallots provide a gentle allium bite.
Making the dish
Start by cooking 10 ounces of whole-wheat spaghetti according to package directions. While the pasta cooks, prepare the mackerel salad by gently combining three 4.4-ounce cans of drained mackerel (reserve 2 tablespoons of oil) with 12 ounces of halved cherry tomatoes. Season with salt and pepper and toss with the reserved oil.
For the pesto, combine 2 cups mint leaves, 1 cup parsley leaves, a chopped shallot, and 4 chopped anchovy fillets in a food processor. Add 1/2 cup olive oil and 1/3 cup of roasted sliced almonds, processing until well combined but still maintaining some texture.
Bringing it all together
Toss the cooled pasta with the almond mint pesto, ensuring every strand is well coated. Top with the mackerel and tomato mixture, then sprinkle with the remaining almonds and fresh mint leaves for added crunch and color.
Nutritional powerhouse
Each serving provides approximately:
- 884 calories
- 33g protein
- 74g carbohydrates
- 54.5g fat
- 15g fiber
This combination makes for a satisfying meal that’s rich in healthy fats, protein, and complex carbohydrates.
Make it your own
Feel free to customize this versatile dish:
- Substitute mackerel with canned tuna or salmon
- Add different fresh herbs to the pesto
- Include your favorite seasonal vegetables
- Adjust the pasta type based on preference
Storage and leftovers
This dish can be enjoyed warm or at room temperature, making it perfect for packed lunches. Store any leftovers in an airtight container in the refrigerator for up to two days. The pesto can be made ahead and stored separately for up to three days.
A note on ingredients
For the best results, choose high-quality canned mackerel and fresh herbs. The success of this dish relies on the balance between the rich fish, bright herbs, and sweet tomatoes. While whole-wheat pasta adds nutrition and fiber, feel free to use your preferred pasta variety.
This mackerel and tomato pasta with almond mint pesto offers a delicious way to incorporate more seafood into your diet while enjoying a unique and flavorful meal. Whether you’re cooking for yourself or entertaining guests, this dish is sure to impress with its combination of healthy ingredients and bold Mediterranean flavors.
