Mackerel Pasta Salad – Healthy Cooking Thursday


Mackerel SaladRecently, I bought a case of canned mackerel from my food co-op.  I did this for a few reasons.  First of all, it was on sale.  😉  Secondly, I love mackerel’s neutral, not-too-fishy flavor; I find it to be far superior to that of any canned tuna I have ever tried (and I’ve tried some expensive “gourmet” cans of tuna in my day).

And last, but most certainly not least, mackerel contains oodles of Omega-3 fatty acids (which Robyn blogged about yesterday), which are key to healthy eating.

That last point makes mackerel one of the favorite fishes of nutritionists, but I would bet that a lot of people are a little leery of diving in (tee hee!) to a can of mackerel.

Here’s a hint: if you can make tuna salad, you can deal with making mackerel salad, too.  The variety I purchased had no bones or skin or anything “icky” to deal with; c’mon, give it a shot.

Mackerel Pasta Salad – serves two

2 cans  mackerel fillets in olive oil (the cans I used were a little over 4 oz)

1 cup cooked pasta (gluten free pasta would work, too)

1 – 10 ounce package of frozen vegetables, cooked (I used a carrot, pea and corn medley that was just lovely, but a less starchy pepper-carrot mix would be great too)

a splash of apple cider vinegar

1 teaspoon minced hot pickled peppers, optional

1 tablespoon fresh herbs (basil, thyme, oregano, and/or chives would work)

salt and pepper to taste

grated parmesan cheese to taste

In a large bowl, break up the mackerel filets, reserving the oil in the can.   Add the freshly cooked pasta and a little of the oil from the can and stir to prevent the pasta from sticking together, while fortifying the flavor.  Add remaining ingredients and adjust seasonings as necessary.

This quick and simple recipe can fit into any healthy lifestyle.

How do you like to eat mackerel?

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