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Mackerel puttanesca with orzo

A mackerel fillet on a bed of orzo pasta with a tomato sauce and rocket leaves

Mackerel puttanesca with orzo

Name: Mackerel puttanesca with orzo
Total time: 20 min
Yield: Serves 2
Cuisine: Italian
Ingredients: ½ tbsp olive oil plus 1 tsp; 2 cloves garlic sliced; 2 anchovies finely chopped; a pinch dried chilli flakes; 400g tin chopped tomatoes; 8 black olives pitted and halved; 2 tsp capers; ½ small bunch flat-leaf parsley finely chopped; 100g orzo; 2 mackerel fillets; a handful rocket to serve

Anna Glover

Published: December 9, 2020 at 8:07 AM

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Serves 2

Easy

Total time: 20 mins

A star rating of 5 out of 5.2 ratingsRate

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This colourful, low-calorie mackerel dinner calls for seared mackerel fillets, a quick puttanesca sauce and orzo pasta, and it's all ready in 20 minutes

Low calorie

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Alternatives

Complete the dish

Make this mackerel puttanesca with orzo, then try our smoked mackerel pasta, smoked mackerel salad, mackerel curry, Spanish mackerel and more mackerel recipes. For a classic version, also try our pasta puttanesca.

Ingredients

Nutrition

½ tbsp olive oil

plus 1 tsp
2 cloves garlic

sliced
2 anchovies

finely chopped
a pinch dried chilli flakes
400g tin chopped tomatoes
8 black olives

pitted and halved
2 tsp capers
½ small bunch flat-leaf parsley

finely chopped
100g orzo
2 mackerel fillets
a handful rocket

to serve

Nutrition: per serving

kcal540

low
fat26.9g
saturates5.2g
carbs47.3g
sugars8.3g
fibre4.5g
protein24.9g
salt1.3g

Method

step 1

Heat ½ tbsp of olive oil in a frying pan, and fry the garlic, anchovies and chilli flakes for 2 minutes until fragrant and the anchovies have dissolved. Add the tomatoes and simmer for 8-10 minutes or until thickened and saucy, then stir in the olives, capers and parsley. Season.
step 2

Meanwhile, cook the orzo until al dente following pack instructions. Drain well.
step 3

Brush 1 tsp of oil over the mackerel fillets and season. Heat a non-stick frying pan over a high heat until really hot, then sear the mackerel, skin-side down, for 3-4 minutes until the fillets start to curl up at the sides and release from the bottom of the pan. Turn with a fish slice and cook for another 2-3 minutes until the fish is golden and cooked through.
step 4

Spoon the orzo onto plates, top with the mackerel fillets and puttanesca sauce, and serve with some rocket on the side.

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Anna GloverSenior food editor

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A star rating of 5 out of 5.2 ratings

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