30-Minute Mediterranean Canned Mackerel Pasta

All you need to make this canned mackerel pasta recipe are 7 simple ingredients, plus extra toppings as desired:

1. Pasta: You can use any pasta shape you’d like here – short or long! I personally used spaghetti.
2. Canned mackerel: I recommend purchasing mackerel canned in olive oil. That way, you can use the olive oil from the can to cook with, rather than adding your own!
3. Fresh garlic: This recipe uses freshly minced garlic cloves, but you are always welcome to use garlic powder if you’re in a pinch.
4. Red bell pepper: I love using sweet red bell peppers in this recipe, but feel free to also use orange or yellow. I would avoid green bell peppers though, as they aren’t quite as sweet and juicy.
5. Grape or cherry tomatoes: I always recommend purchasing vine-ripened tomatoes if possible – the difference in flavour is simply unmatched! You can use any small tomato variety that you enjoy.
6. Green olives: Olives add a nice punch of salty flavour and healthy fats to this recipe. I like to chop them up into small pieces so the flavour gets evenly distributed throughout. You can use any variety of green olives that you can find.
7. Fresh parsley: Chopped parsley adds a touch of green and extra freshness to this recipe, which helps to offset the more salty flavours!
8. Optional (but highly encouraged) toppings:
   • Parmigiano reggiano: because you can’t go wrong with some freshly grated parmesan and pasta!!
   • Crushed red pepper flakes: perfect if you want a kick of spice. Add according to desired spiciness
   • Freshly squeezed lemon juice and/or zest: I really enjoy adding a squeeze of lemon to this recipe for a touch of acidity to balance out all the flavours! Feel free to zest the lemon first and add that too 🙂

Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post!

Have other veggies that you want to use up? You can totally add them here! Feel free to add some leafy greens (like spinach or kale), perhaps some chopped zucchini, eggplant, or even broccoli. Cook them at the same time as the peppers and tomatoes.

If you’re gluten-free, simply swap out regular pasta for a gluten-free alternative (I’ve linked one of my preferred brands!)

Dairy-free? Omit the sprinkle of parmesan on top. Instead, swap it with nutritional yeast or a dairy-free parmesan. You can purchase one in store, or a quick google search will show you how to make one at home! If preferred, you can omit the cheese/cheese alternative entirely and enjoy this pasta without it.

To make this canned mackerel recipe, start by bringing a large pot of salted water to a boil (for the pasta).

While the water boils, mince the garlic cloves and chop the bell peppers, tomatoes, olives, and parsley. You can see the approximate size of the chopped ingredients in the image below.

Once the water has boiled, add the spaghetti and cook to al dente according to package directions. Make sure not to overly cook the pasta, as it will cook a bit longer when you add it to the sauce!

Once the pasta is cooked, remove from heat and drain. Add it back to the pot you cooked it in and stir in a tiny bit of olive oil to prevent it from sticking together.

While the pasta cooks, bring a large pan to medium-high heat. Add the canned mackerel to the pan, WITH the olive oil that it comes in. If you can’t find mackerel packed in olive oil, simply use some olive oil of your own here.

Sauté the minced garlic in the pan, along with the chopped bell peppers, tomatoes, and olives. Season with salt and pepper, then continue to cook for about 10 minutes, or until the veggies are tender.

The juices will release from the tomatoes and peppers, creating a nice “sauce” along with the olive-oil packed canned mackerel!

Next, add the drained pasta to the pan and cook with the veggie and mackerel mixture for about 1 minute. Remove from heat and stir in the chopped parsley.

Serve this canned mackerel pasta with some freshly grated parmesan, black pepper, a sprinkle of red chilli flakes, and/or a squeeze of lemon juice (as desired). Enjoy hot!

Not only is canned mackerel flavourful, affordable, and convenient, it’s also jam-packed with nutrition.

Mackerel is an oily fish that is rich in heart-healthy unsaturated fatty acids, like omega-3s.

In fact, mackerel has some of the highest omega-3 content of any fish!

Omega-3s play a crucial role in cardiovascular and neurological health, while also helping to lower inflammation throughout the body.

Mackerel is also a great source of complete protein (at roughly 23 grams of protein per 100 grams of mackerel) and many micronutrients, including:

• vitamin B12
• vitamin B6
• selenium
• iron
• magnesium
• vitamin D

Canned mackerel is such a convenient way to reap all these amazing nutrition benefits. I love keeping a couple cans in my pantry to whip up this pasta for a quick and healthy dinner!