Spaghetti with sardines
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- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
This storecupboard supper is super quick and superhealthy to boot
| Highlight | Nutrient | Unit |
|---|---|---|
| kcal | 495 | |
| fat | 14g | |
| saturates | 2g | |
| carbs | 77g | |
| sugars | 5g | |
| fibre | 5g | |
| protein | 21g | |
| low in | salt | 1.07g |
Ingredients
- 400g spaghetti
- 1 tbsp olive oil
- 2 garlic cloves , crushed
- pinch chilli flakes
- 227g can chopped tomato
- x cans skinless and boneless sardines in tomato sauce
- 100g pitted black olives , roughly chopped
- 1 tbsp capers , drained
- small handful parsley , chopped
Method
- STEP 1
Cook the spaghetti in a large pan of boiling salted water according to pack instructions. Meanwhile, make the sauce. Heat the oil in a medium pan and cook the garlic for 1 min. Add the chilli flakes, tomatoes and sardines, breaking up roughly with a wooden spoon. Heat for 2-3 mins, then stir in the olives, capers and most of the parsley. Mix well to combine.
- STEP 2
Drain the pasta, reserving a couple of tbsp of the water. Add the pasta to the sauce and mix well, adding the reserved water if the sauce is a little thick. Divide between 4 bowls and sprinkle with the remaining parsley.
RECIPE TIPS
TIP
Using skinless and boneless sardines in this dish make a great sustainable alternative to anchovies – they’re also cheaper and a great source of omega-3.
Goes well with
Recipe from Good Food magazine, March 2011
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