Mezze penne pasta with mackerel and aromatic herbs
A treasure trove
of aromas and flavours.
Fresh mackerel can be substituted for tinned mackerel marinated in extra virgin olive oil to save time,, but be sure it is top quality with good sourcing labels.
A Chef Roberto Bassi recipe for SU-EATABLE LIFE.
Serves four
- Pasta 320 g
- Mackerel fillets 250 g
- 4 ripe tomatoes
- 1 leek
- 1 bunch of parsley
- 1 clove of garlic
- 1 chilli tip
- 4 tbsp extra virgin olive oil (40 g)
- Salt to taste
- Pepper to taste
Nutritional information
Per serving: 498 Kcal
Environmental Impact
Per serving:
292 grams CO2 equivalence - carbon footprint
420 litres - water footprint
This recipe’s environmental sustainability level is: High.
To eat sustainably at each meal, our advice is to keep within 1000 grams of CO2 equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal protein (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO2, including dressing.
Method
Cook the pasta in plenty of salted water.
A few minutes before it’s done, drain it and leave it to cool in a casserole dish with a drop of olive oil.
Chop the parsley.
Sear the tomatoes, peel them and remove the seeds. Cut them up into strips.
Fillet the mackerel, wash and dry, and cut up into chunks. Alternatively, use tinned mackerel.
Heat the oil in a pan with the garlic clove and chilli and sear the mackerel for a few minutes.
Remove the garlic, clean the leeks, cut them up into thin discs and add to the pan to flavour.
Dress the pasta with the mackerel, leeks, tomatoes and parsley. Season with salt and pepper.
The Chef’s Advice
You can add other aromatic herbs to this dish, such as marjoram. If preferred, the mackerel can be substituted with fillets of other sustainable fish.
Nutritional Advice
Parsley, garlic and chilli are all excellent Mediterranean diet ingredients which add colour and flavour to recipes and enable you to reduce your salt intake.
Environmental Advice
Choose seasonal ingredients, local or traditional varieties.
Mackerel is packed with Omega 3 fatty acids and has an extremely low environmental impact. To eat fish sustainably, reduce your consumption of farmed fish and explore local and certified sustainable fish in your area.
