SALSA SPAGHETTI WITH SARDINES

Salsa spaghetti with sardines image

Storecupboard canned fish is a convenient source of omega-3 oils. Serve with wholewheat pasta, tomatoes, olives, onions and chilli

Provided by Sara Buenfeld

Categories Dinner

Time 30m

Number Of Ingredients 8

Ingredients

100g wholewheat spaghetti
2 large ripe tomatoes , finely chopped
1 red onion , very finely chopped
15g pitted black Kalamata olive , quartered
½ tsp finely chopped red chilli
zest and juice ½ lemon , to taste
4 tbsp shredded basil or 1 tsp chopped fresh oregano
2 x 120g cans sardines in olive oil, drained, oil reserved (optional)

Steps:

Boil the spaghetti following pack instructions. Meanwhile, mix the tomatoes with the onion, olives, chilli, lemon zest and basil or oregano. Heat the sardines either in the microwave or in a pan.
Drain the pasta, return to the pan and toss well with the tomato mixture. Add the sardines in chunky pieces. Season with lemon juice, pepper, and a little oil from the can, if you like.

Nutrition Facts : Calories 442 calories, Fat 16 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 43 grams carbohydrates, Sugar 10 grams sugar, Fiber 7 grams fiber, Protein 31 grams protein, Sodium 1.7 milligram of sodium