Sardine Spaghetti

On the table in: 15 mins
Serves: 2
Origin: Spanish

Ingredients:

  • 100 grams wholemeal pasta
  • cooking oil spray
  • 2 small brown onions, peeled and chopped
  • a generous pinch of garlic granules
  • 450 grams tinned tomatoes, chopped
  • 240 grams sardines in brine, drained and roughly chopped
  • sea salt and freshly ground black pepper
  • 2 tsp grated parmesan cheese

Nutritional Information

Per serving: 404 calories; 52.5g carbohydrates; 26.6g protein; 8.1g fat; 4.1g fibre
*nutritional data is indicative and may vary depending on the brand of ingredients used.

Instructions:

  1. Cook the pasta in boiling salted water according to the packet instructions till ‘al dente’.
  2. Meanwhile heat a heavy-based frying pan over a medium heat and spray lightly with cooking oil spray. Add the onions and garlic, stir for 1 minute.
  3. Add the tomatoes, reduce the heat to low and cook gently for 5 minutes, stirring occasionally to prevent sticking.
  4. Add the drained sardines, stir gently and season to taste with the sea salt and freshly ground black pepper.
  5. Drain the pasta, stir in the sauce and divide between two serving bowls.
  6. Sprinkle with the grated Parmesan cheese and serve.

Chef’s suggestions:

  • You can also use smoked salmon trimmings, tuna in brine or pilchards in brine instead of sardines.
  • For gluten-free, replace the wholemeal pasta with gluten-free pasta.
  • For dairy-free, replace the Parmesan cheese with a soy alternative or omit altogether.