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Mackerel Pasta Salad

Wholegrains are a great way to increase our fibre intake, which is important for our health. In the UK, many of us are not getting enough fibre in our diet. Are you eating enough?

Wholegrains provide some essential vitamins and minerals that have a wide range of important functions in our body.

Wholegrains include: wholemeal or wholegrain breads, wholewheat pasta, brown rice, wholegrain breakfast cereals, porridge oats, grains (e.g. bulgur wheat, barley, spelt, freekeh or quinoa).

This pasta salad is quick and easy to throw together and requires minimal cooking.  As well as containing 40% of your recommended daily fibre intake, it’s also a good source of omega-3, unsaturated fats and contains 2 of your 5 a day!  


  • 300g dried wholemeal pasta 
  • 2 peppers 
  • 250g cherry tomatoes 
  • 150g mangetout 
  • 60g rocket 
  • 2 cans mackerel in olive oil 
  • Juice of 1/2 lemon 
How to make Mackerel Pasta Salad
  1. Bring water to boil in a large saucepan and cook pasta according to packet instructions. 
  2. Whilst the pasta is boiling, finely dice the peppers, halve the cherry tomatoes, and slice mangetout. 
  3. Drain the cans of mackerel into a bowl, saving the olive oil for the dressing. 
  4. Once the pasta is cooked, drain and leave to cool. 
  5. Combine the juice of half a lemon with 3 tbsp of the olive oil you saved from the canned mackerel. Add some black pepper to taste, and any additional optional seasonings (we like dried basil and mint!) 
  6. Once the pasta has cooled, combine all ingredients in a large mixing bowl and serve! 
Nutritional Information:

This recipe serves 4, and each portion contains:

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