Name: Salsa spaghetti with sardines
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2
Cuisine: Italian
Ingredients: 100g wholewheat spaghetti; 2 large ripe tomatoes finely chopped; 1 red onion very finely chopped; 15g pitted black Kalamata olive quartered; ½ tsp finely chopped red chilli; zest and juice ½ lemon to taste; 4 tbsp shredded basil or 1 tsp chopped fresh oregano; 2 x 120g cans sardines in olive oil, drained, oil reserved (optional)

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Salsa spaghetti with sardines

Salsa spaghetti with sardines

Sara Buenfeld

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Serves 2

Easy

Prep: 15 mins

Cook: 15 mins

A star rating of 4.8 out of 5.23 ratingsRate

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Storecupboard canned fish is a convenient source of omega-3 oils. Serve with wholewheat pasta, tomatoes, olives, onions and chilli

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Ingredients

Nutrition

Units:

MetricUS

100g wholewheat spaghetti
2 large ripe tomatoes

finely chopped
1 red onion

very finely chopped
15g pitted black Kalamata olive

quartered
½ tsp finely chopped red chilli
zest and juice ½ lemon

to taste
4 tbsp shredded basil

or 1 tsp chopped fresh oregano
2 x 120g cans sardines

in olive oil, drained, oil reserved (optional)

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Nutrition: per serving

kcal442

low
fat16g
saturates3g
carbs43g
sugars10g
fibre7g
protein31g
salt1.7g

Method

step 1

Boil the spaghetti following pack instructions. Meanwhile, mix the tomatoes with the onion, olives, chilli, lemon zest and basil or oregano. Heat the sardines either in the microwave or in a pan.
step 2

Drain the pasta, return to the pan and toss well with the tomato mixture. Add the sardines in chunky pieces. Season with lemon juice, pepper, and a little oil from the can, if you like.

Recipe from Good Food magazine, February 2014

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A star rating of 4.8 out of 5.23 ratings

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