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Mackerel and Pasta Supper

Preparation: 5 mins

Cooking: 20 mins

Serves 4, costs under £3.00

Ingredients

  • 1 Tablespoon Vegetable Oil (10g)
  • 1 Onion (150g) (Medium sized)
  • 12 Mushrooms (120g) (Medium sized)
  • 1 Can Chopped Tomatoes (400g)
  • 2 Tins Mackerel (125g) (Fillets in Tomato Sauce)
  • Dried Pasta (225g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel and finely chop the onion. Rinse or wipe the mushrooms and slice them.
  2. Heat the oil in a saucepan, add the onion and fry for around 3 minutes or until tender.
  3. Stir in the mushrooms and chopped tomatoes. Bring to the boil, reduce the heat and simmer for around 10 minutes.
  4. Meanwhile, cook the pasta according to the instructions on the packet.
  5. When the onion, mushroom and tomato sauce has simmered for around 10 minutes, add the mackerel. Stir and simmer for another 5 minutes.
  6. When the pasta is cooked, drain and pour the sauce over the pasta. Serve immediately.

Nutritional Information


Per 100g
Per 323g serving (% ref. intake)

Energy Kcals
127.00
409.00 (20.00%)
Energy Kj
533.00
1720.00 (20.00%)
Protein
6.40g
20.60g
Total Fat
4.10g
13.20g (19.00%)
Saturated Fat
0.80g
2.50g (13.00%)
Carbohydrates
15.30g
49.40g
Total Sugars
2.50g
8.10g (9.00%)
NSP Fibre
1.10g
3.70g
Sodium
51.00g
165.00g
Salt
0.10g
0.40g (7.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.