Vegetable and Fish Macaroni

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Vegetable and Fish Macaroni
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
473
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie473 cal.(23 %)
Protein40 g(41 %)
Fat19 g(16 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D5.2 μg(26 %)
Vitamin E4.5 mg(38 %)
Vitamin K21.6 μg(36 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin20.3 mg(169 %)
Vitamin B₆1.1 mg(79 %)
Folate30 μg(10 %)
Pantothenic acid1 mg(17 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂12.2 μg(407 %)
Vitamin C9 mg(9 %)
Potassium958 mg(24 %)
Calcium98 mg(10 %)
Magnesium103 mg(34 %)
Iron3 mg(20 %)
Iodine73 μg(37 %)
Zinc1.9 mg(24 %)
Saturated fatty acids4.8 g
Uric acid308 mg
Cholesterol156 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
1 ¾ ozs Dried Tomatoes (in oil, drained and chopped)
1 stick Celery (chopped)
1 onion (diced)
2 cloves garlic cloves (finely chopped)
1 Tbsp vegetable oil
2 Tbsps paprika
½ tsp red Curry paste
cup dry white wine
3 cups fish stock
5 ozs macaroni (or penne pasta)
18 ozs Mackerel (ready-to-cook)
How healthy are the main ingredients?
MackerelCeleryTomatogarlic cloveonion

Preparation steps

1.
Fry the tomatoes, celery, onion and garlic in hot oil for 2-3 minutes. Stir in the paprika and the curry paste and quench with the wine and the stock.
2.
Bring to the boil, purée well, sieve if desired, bring to the boil again and season to taste. Add the pasta and cook for 8-10 minutes until al dente. Just before the end of the cooking time, add the fish and cook on a medium heat. Do not allow to boil. Season to taste and serve.