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Canned Mackerel Tomato Pasta
Serves 2 · About 30 min
Tomato sauce pasta made with canned mackerel, liquid and all. The mackerel is already cooked, so the sauce only needs simmering. One plate gives you plenty of protein and carbs — filling even after sports practice.
① Boil water and cut the onion→② Make the tomato sauce and add the mackerel→③ Cook the spaghetti→④ Toss with the sauce
What to buy
Canned goods
Vegetables
Noodles
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💪 What makes this work for active people
On days you exercise, you need carbs to move as well as protein. This dish also cuts the work, so you can make it even when you come home tired.
- Both in one plate: about 31 g protein and 86 g carbs per person — more protein than this site’s Napolitan (about 19 g)
- Already-cooked fish: the canned mackerel goes in without cutting. No raw meat or fish to handle, so no extra washing of hands and boards
- Use the liquid: the liquid in the can is full of flavor, so it goes into the sauce
- Edible bones: the bones in canned mackerel are soft. You get about 240 mg of calcium per person (this site’s tuna tomato pasta has about 59 mg)
How to make it
1
Boil water and cut the onion
- Put 2 L water in a large pot, cover and set over high heat (for step 3)
- Slice the onion 5 mm thick
- Open the can of mackerel. Don’t throw away the liquid
How to tell it's doneThe onion is sliced and the mackerel can is open.
Be carefulThe edge of the can lid can cut your hand. Don’t touch the lid with your fingers, and throw it away right after opening.
2
Make the tomato sauce and add the mackerel
- Put 1 tbsp olive oil and 1 tsp garlic in a frying pan over low heat. When it smells fragrant, add the onion and cook on medium for 3 minutes
- Add the canned tomatoes and 1/2 tsp sugar, and simmer for 5 minutes, crushing the tomatoes with a spatula
- Add the mackerel with its liquid, break it into large chunks, simmer 2 minutes, then turn off the heat
How to tell it's doneThe sauce is thick, and when you draw the spatula through it you can briefly see the bottom of the pan.
Be carefulTomato spatters when it boils hard. Simmer on medium-low.
3
Cook the spaghetti
- When the water from step 1 boils, add 1 tbsp salt, add the spaghetti spread out, and separate it with chopsticks. Turn to medium so it doesn’t boil over
- Cook 1 minute less than the package says
- Save 1 ladle of the cooking water, then drain in a colander
How to tell it's doneWhen you bite a strand, the very center is still a tiny bit firm.
Be carefulSteam can burn you when you drain. Put the colander in the sink, hold the pot away from your body and tilt it slowly.
4
Toss with the sauce
- Put the frying pan from step 2 over medium heat, add the spaghetti and 3 tbsp cooking water, and toss with tongs for 1 minute
- Taste it, and if it’s bland, add a pinch of salt. Sprinkle with black pepper
ReadyThe sauce coats all the spaghetti and almost none is left in the pan.
📚 Learn more about this dish
🥬 Ingredient guide
🔪 Cutting & cooking tips
If it didn't work out
The mackerel smell bothers youIn step 2, cook the garlic first until fragrant before adding the mackerel. Add more black pepper.
It tastes blandWhen you taste in step 4, add salt a pinch at a time.
The pasta is dryIn step 4, add cooking water 1 tbsp at a time and toss.
The noodles are too softThey cooked for the full package time in step 3. Next time, cook 1 minute less (they keep cooking in the sauce in step 4).
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