Sardine, chilli and lemon spaghetti

Sardine, chilli and lemon spaghetti
  • Serves icon Serves 4
  • Time icon Hands on time 5 minutes, cooking time 15 minutes

The sardines in this pasta recipe are a source of omega-3, and go beautifully with a hint of chilli and the tartness from the lemon. It also counts as a portion of oily fish, which is great for your health.

Nutrition: per serving

Calories
549kcals
Fat
17.7g (2.7g saturated)
Protein
25.9g
Carbohydrates
76.5g (2.6g sugars)
Salt
0.7g
Calories
549kcals
Fat
17.7g (2.7g saturated)
Protein
25.9g
Carbohydrates
76.5g (2.6g sugars)
Salt
0.7g

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.

delicious. tips

  1. 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.

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