Affordable, protein-packed, and super tasty — a cold pasta salad with rich, savory fish flavor!
🧾 Description
This easy pasta salad combines tender pasta with flavorful canned pilchards in tomato sauce, crisp vegetables, and a light creamy dressing. It’s budget-friendly, filling, and perfect for quick lunches or meal prep 🥗
🛒 Ingredients
🍝 Base
300g pasta (fusilli, penne, or macaroni)
Salt (for boiling water)
🐟 Protein
1–2 cans pilchards in tomato sauce 🐟
1 tbsp lemon juice 🍋
🥗 Vegetables
1 small red onion (finely chopped) 🧅
1 cucumber (diced) 🥒
1 tomato (diced) 🍅
½ cup sweet corn (optional)
🥣 Dressing
3 tbsp mayonnaise
2 tbsp yogurt or sour cream
1 tsp mustard
Salt & black pepper
Optional: chili flakes 🌶️
👨🍳 Step-by-Step Instructions
🍝 1. Cook pasta
Boil in salted water until al dente
Drain and let cool completely
🐟 2. Prepare pilchards
Gently break up pilchards with a fork
Mix with lemon juice
🥗 3. Mix vegetables
Combine onion, cucumber, tomato, and corn in a bowl
🥣 4. Make dressing
Mix mayo, yogurt, mustard, salt, pepper
Stir until smooth
🍝 5. Combine everything
Add pasta + vegetables + pilchards
Pour dressing over
Mix gently until well coated
❄️ 6. Chill & serve
Refrigerate 15–30 minutes for best flavor
Serve cold 🥗
🔥 Flavor Profile
Savory & rich 🐟
Creamy 🥣
Fresh & crunchy 🥒
Slight tangy kick 🍋
💪 Nutrition (approx. per serving)
Calories: 400–550 kcal
Protein: 25–35g 💪
Fat: 15–25g
Carbs: 45–60g
