Pasta with mackerel, garlic, and chili

Pasta with mackerel, garlic, and chili recipe videos

Pasta with mackerel, garlic, and chili is a rustic and flavorful Italian pasta dish, typically made by sautéing garlic and chili flakes in olive oil, then flaking in canned or fresh mackerel and tossing it with spaghetti or linguine. It's a quick, pantry-friendly meal that hails from coastal regions, particularly Southern Italy, where it's celebrated for its bold, savory taste and simple preparation.

🍽️ Nutrition at a glance

This dish is a balanced source of carbohydrates from the pasta, healthy fats and protein from the mackerel, and provides key nutrients like omega-3 fatty acids, vitamin D, and selenium. A typical serving generally falls in the range of 400-600 calories, depending on the portion size and amount of olive oil used.

Nutrition breakdown

Calories	450 kcal
Protein	25 g
Carbs	45 g
Fat	18 g
Fiber	4 g
Sugar	3 g
Sodium	650 mg
Potassium	420 mg
Omega-3 (EPA+DHA)	1.2 g
Vitamin D	4.5 mcg
Vitamin B12	5.0 mcg
Selenium	50 mcg
Niacin (B3)	8.0 mg
Phosphorus	280 mg
Magnesium	55 mg

Per 1 serving (300 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this dish is a prime example of 'cucina povera' (peasant cooking), transforming humble, preserved ingredients into a deeply satisfying meal. Nutritionally, mackerel is one of the best sources of anti-inflammatory omega-3s, making this a heart-healthy choice that's both economical and nutrient-dense.