The sardines in this pasta recipe are a great source of omega-3, and go beautifully with a hint of chilli and the tartness from the lemon.
Ingredients
- 400g spaghetti
- 1 tbsp olive oil
- 1 red chilli, deseeded and finely chopped
- 1 garlic clove, finely chopped
- 2 x 120g cans sardine fillets in oil, drained
- Zest of 1 lemon
- A handful toasted pine nuts
- A squeeze of lemon juice
- Chopped fresh flatleaf parsley
Method
- 1. Cook the spaghetti or any pasta shapes according to pack instructions, then drain and toss with 1 tbsp olive oil and a little of the cooking water.
- 2. While the pasta is cooking, heat a little oil in a frying pan and fry the chilli and garlic for 1 minute. Add the sardine fillets and the zest of 1 lemon and warm through gently.
- 3. Mix the sardines through the pasta with a handful toasted pine nuts, a squeeze of lemon juice and some chopped fresh flatleaf parsley. Check the seasoning and serve.
Nutritional info
Per serving: 549kcals, 17.7g fat (2.7g saturated), 25.9g protein, 76.5g carbs, 2.6g sugar, 0.7g salt
Chef's tip
Make sure you buy sustainably-caught sardines – check the back of the can for information and try to buy sardines that have been filleted, so you don't need to worry about bones.