Spaghetti with Mackerel and Pine Nuts

Dairy Free
Very Healthy
Health score
65%
Spaghetti with Mackerel and Pine Nuts
45 min.
4
804kcal

Suggestions


Indulge in a delightful culinary experience with our Spaghetti with Mackerel and Pine Nuts, a dish that perfectly balances flavor and nutrition. This recipe is not only dairy-free but also boasts a health score of 65, making it a fantastic choice for those seeking a very healthy meal option. Ready in just 45 minutes, it serves four, making it ideal for a family lunch or a cozy dinner with friends.

The star of this dish is the mackerel, a rich source of omega-3 fatty acids, which are essential for heart health. Paired with the sweetness of golden raisins and the crunch of pine nuts, this dish offers a delightful contrast of textures and flavors. The fresh dill adds a fragrant touch, elevating the overall taste profile to new heights.

With a caloric content of 804 kcal per serving, this meal is satisfying without being overly indulgent. The combination of protein, healthy fats, and carbohydrates ensures that you’ll feel energized and full. Whether you’re looking for a main course or a side dish, this spaghetti recipe is versatile enough to fit any occasion.

For those who enjoy experimenting, we also provide a variation using sardines, allowing you to customize the dish to your liking. Pair it with a crisp, acidic white wine, such as a Sauvignon Blanc from northern Italy or New Zealand, to enhance the flavors even further. Dive into this delicious recipe and treat yourself to a meal that’s as nutritious as it is flavorful!

Ingredients

  • 0.3 cup optional: dill fresh chopped
  • 0.3 cup golden raisins 
  • 0.5 teaspoon fresh-ground pepper black
  • pound mackerel 
  • tablespoons olive oil 
  • small onion chopped
  • 0.3 cup pinenuts 
  • teaspoon salt 
  • 0.8 pound pasta like spaghetti 
  • tablespoons water hot

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Put the raisins and the hot water in a small bowl and leave until the water is absorbed. In a large pot of boiling, salted water, cook the spaghetti until just done, about 12 minutes.
  2. Drain the spaghetti.
  3. Meanwhile, in a large nonstick frying pan, heat 1 tablespoon of the oil over moderate heat.
  4. Sprinkle the mackerel with 1/4 teaspoon each of the salt and pepper. Cook the fish until just done, 2 to 3 minutes per side for 1/2-inch thick fillets.
  5. Remove the fish and then wipe out the pan. When the fish is cool enough to handle, discard the skin and flake the fish.
  6. In the same pan, heat 1 tablespoon of the oil over moderately low heat.
  7. Add the onion and cook, stirring, until starting to soften, about 3 minutes.
  8. Add the pine nuts and cook, stirring occasionally, until starting to brown, about 3 minutes.
  9. Add the raisins, mackerel, the remaining 3/4 teaspoon salt, and 1/4 teaspoon pepper. Cook until heated through, about 2 minutes. Toss the mixture with the spaghetti, the remaining 5 tablespoons olive oil, and the dill.
  10. Variation: Spaghetti with Sardines and Pine Nuts: In place of the mackerel, add two 3 1/2-ounce cans of boneless, skinless sardine fillets, drained, to the pan for the last 2 minutes of cooking. Break the fillets into flakes with a spoon.
  11. Wine Recommendation: The full-force flavors of this dish--from the sweet raisins and strong mackerel to the dill--need to be paired with a full-flavored, acidic white wine. Try a sauvignon blanc from northern Italy or New Zealand.

Nutrition Facts

Calories804kcal
Protein17.74%
Fat45.49%
Carbs36.77%

Properties

Glycemic Index
43.17
Glycemic Load
29.82
Inflammation Score
-7
Nutrition Score
31.554782805235%

Flavonoids

Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
2.15mg
Kaempferol
0.75mg
Myricetin
0.03mg
Quercetin
5.39mg

Nutrients percent of daily need

Calories:804.32kcal
40.22%
Fat:40.6g
62.47%
Saturated Fat:6.6g
41.28%
Carbohydrates:73.82g
24.61%
Net Carbohydrates:70g
25.45%
Sugar:8.68g
9.65%
Cholesterol:53.3mg
17.77%
Sodium:688.66mg
29.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.63g
71.27%
Selenium:95.36µg
136.24%
Vitamin B12:4.99µg
83.16%
Manganese:1.66mg
83.03%
Vitamin D:10.32µg
68.79%
Vitamin B3:11.42mg
57.12%
Vitamin E:5.56mg
37.06%
Phosphorus:368.84mg
36.88%
Vitamin B2:0.58mg
34.05%
Vitamin B6:0.56mg
27.97%
Magnesium:105.06mg
26.27%
Copper:0.51mg
25.58%
Potassium:818.95mg
23.4%
Vitamin K:20.29µg
19.33%
Iron:3.45mg
19.15%
Zinc:2.59mg
17.29%
Vitamin B1:0.24mg
16.26%
Fiber:3.82g
15.27%
Vitamin B5:0.8mg
8.01%
Vitamin C:6.42mg
7.78%
Folate:28.49µg
7.12%
Calcium:62.17mg
6.22%
Vitamin A:301.19IU
6.02%
Source:My Recipes