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Lemony Orzo with Mackerel, Capers & Parsley

Upgrade your standard tuna-and-pasta dish by combining al dente orzo (a kind of pasta that looks oddly like rice) with the rich flavour of mackerel and the zing of lemon, chilli, capers and parsley. Take care not to overcook the orzo – you want it to retain a bit of bite.

  • Prepare: 10 Minutes
  • Cook: 15 Minutes
  • Serves 2
Ingredients & instructions

120g Can of Mackerel Fillets, Drained

150g Dried Orzo

½ Small Red Chilli, Deseeded and Finely Chopped

2 Tsp of Capers

10 Baby Plum Tomatoes, Halved

1 Clove Garlic, Grated

A Handful of Fresh Parsley

Zest and Juice of a Small Lemon

Grated Parmesan to Serve

Olive or Rapeseed oil

Salt and Pepper to season

  1. Cook the orzo for about 8 minutes, or a minute less than the pack instruction. Test to make sure it’s just al dente, then drain, reserving a cup of the cooking water.
  2. Heat a good glug of oil in a shallow pan and sizzle off the garlic and chilli. This will only take a moment so be careful not to burn the garlic. Over a gentle heat, throw the orzo into the pan, stirring the garlic and chilli through. Add a splash of the reserved cooking water to stop the pasta getting too sticky.
  3. Mix in the tomatoes and capers then flake over the mackerel fillets, stirring everything gently and letting all the ingredients warm through.
  4. Remove from the heat, stir through the lemon zest and juice and the parsley. Add a sprinkling of seasoning then divide into two bowls and served with plenty of grated parmesan.

 

FREQUENTLY ASKED FISH PIE QUESTIONS:

  • Canned mackerel is not only delicious but packed full of omega 3 fatty acids, protein, and is an inexpensive way to enjoy fish as part of a healthy balanced diet. 

  • If you’re not a straight from the tin kind of fish eater then why not add mackerel to hot buttery toast, stir through soups or stews, add to fishcakes or flake it over a crisp summer salad.

  • Despites its rice like appearance, orzo is classified as pasta, and is Italian for ‘barely’. Traditionally orzo is used in soups and broths but is also popular as a side dish and is often found added to salads.

  • Orzo is easy to prepare, just add it to a pan of boiling salted water and cook for 8 to 10 minutes for al dente.

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