Recipes: Spaghetti with sardines

This storecupboard supper is super quick and superhealthy to boot

• 400g spaghetti
• 1 tbsp olive oil
• 2 garlic cloves , crushed
• pinch chilli flakes
• 227g can chopped tomatoes
• 2 x 95g cans skinless and boneless sardines in tomato sauce
• 100g pitted black olives , roughly chopped
• 1 tbsp capers , drained
• small handful parsley , chopped

  

  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.
  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.

  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.

  PER SERVING

  495 kcalories, protein 21g, carbohydrate 77g, fat 14 g, saturated fat 2g, fibre 5g, sugar 5g, salt 1,07 g