Sardines and Pasta
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 2
Nutrition: Per serving
Energy
580 Kcals
Fat
17g
Saturates
3.1g
Sugars
25g
Salt
0.73g
This recipe is a surprisingly delicious way to add heart-healthy oily fish into your diet. Fresh sardines are often sold as whole fish, so ask your fishmonger to fillet them for you or if you prefer you can substitute sardine fillets canned in spring water or skinless smoked mackerel fillets.
Ingredients
- Rapeseed Oil spray
- 1 onion, finely diced
- 3 fresh sardines, cleaned, scaled, filleted and cut into bite sized chunks (or a can of sardines or 2-3 smoked fillets of mackerel skin removed)
- 2 tbsp tomato puree
- 1 (approximately 100g) roasted red pepper – roughly sliced
- 6 cherry or baby plum tomatoes, sliced into quarters
- 1 tbsp currants
- 1/2 tbsp sun-dried tomato puree
- ½ bag fresh pasta (spaghetti or pasta shapes)
- 1 tbsp toasted pine nuts
- Fennel fronds
Method
- Heat a large frying pan over a medium heat and spritz 4 times with rapeseed oil spray. Add the onion and cook for a few minutes, without colour and until softened.
- Add the sardine pieces, tomato puree and a ladle of water. Stir and cook gently for a few minutes.
- Add the toasted pine nuts, currants, tomatoes and red pepper, cook for a further 10-15 minutes.
- Meanwhile cook the fresh pasta in boiling water for about 6 minutes, until tender but still firm (al dente).
- Add the cooked pasta to the sardine mix, season, stir and dish up in warm bowls garnished with fennel.
- Serve with fresh Italian bread and a green side salad.