The recipe of pasta salad with mackerel

Prepare the mackerel. Steam the mackerel until tender. If you want, you can add a bit of white vinegar to the water. When it's cold, remove its fishbone and skin and reduce the meat into pieces. Put apart.

Prepare the tomatoes. Boil the tomatoes for a minute in order to peel them better. When they’re cold, remove the peel and seeds and dice the pulp. Put apart.

Prepare the pasta. Cook the pasta al dente stage in abundant salt water following the directions on the package or our instructions.
Drain the pasta and run under cold water in order to stop cooking, drain again.

The last step. Put the pasta, mackerel pieces, tomato pieces, aromatic herbs, balsamic vinegar and olive oil in a large bowl.
Season to taste with salt and stir with delicacy.

Note

• - Keep in a cool place until serving. Don't chill. This pasta salad could become indigestible.
• - For the same reason prepare and eat this pasta salad in the same day.
• - You can use fresh aromatic herbs for a tastier dish.
• - We prefer to choose very ripe tomatoes. We peel them without boiling and so we preserve all their nutritive properties.
• - Serve this pasta salad with mackerel and tomatoes as one-plate meal at Sunday lunch or at weekday lunch if you have enough time or prepare it all year for a special menu (a fish barbecue, a celebration buffet ...). In the second case the doses are enough for more people.

Healthy eating

• - Pasta salad is a dish rich in ingredients and so it is necessary to calculate the right amount of everything we use not to exceed calories, fat and sugars.
• - Daily menu. Note the amount of calories and the combination of its ingredients. It can be only one-plate meal. Complete your meal with fresh seasonal vegetable if you are still hungry and fruit.
  We remember pasta should be eaten preferably at lunch and the calories eaten at lunch should be 500 - 700 (30 - 35% of energy needs for an adult if his daily needs are about 2000 calories and he correctly divides his calories into 5 micro-meals).
  Here are the doses per head: 70 to 80 g (2 1/2 to 2 3/4oz) pasta, half a little mackerel (about 100 g - 3 1/2oz), 2 or 3 ripe tomatoes, aromatic herbs and one tablespoon olive oil.
  For an healthier recipe use whole-meal or spelt pasta as you can see in the photo.
• - Be careful to the choice of dinner menu. Control the protein amount.
• - Special occasion menu. Don't worry about fat, calories, sugars ... it happens rarely, doesn't it?
• - If you want to drink a glass of wine remember you have to add 80-85 kCal per 100 ml.
• - If you want to know more about Italian pasta and its nutrition value read this page.
• - We remember you our original home recipes can be made without salt; there is a combination of flavours that substitutes salt. Other salt-free recipes ...

What's the right wine?
Our suggestion is: Collio Pinot Grigio (white wine of Friuli - Italy) or Cirò bianco (white wine of Calabria).