Sardine pasta with crunchy parsley crumbs
An affordable way to include oily fish in your diet. Canned sardines are a good source of omega 3 and add oomph to this pasta sauce.
SERVES 4! PREP 10 mins ! COOK 25 mins ! EASY
1 tbsp olive oil
50g dried breadcrumbs
3 garlic cloves, "inely chopped 1 rosemary sprig, leaves "inely chopped
2 x 120g cans sardines, drained 500g passata
50g sliced black olives, drained 350g linguine or fusilli small pack parsley, leaves chopped 25g Parmesan, "inely grated
1 Heat 1 tsp olive oil in a non-stick frying pan over a low-medium heat. Add the breadcrumbs and cook, stirring, until they start to turn golden. Add another 1 tsp oil and the garlic. Cook, stirring, for a moment, then tip onto a plate and set aside to cool.
2 Put a large pan of salted water on to boil. Return the frying pan to a medium heat. Add the remaining 1 tsp olive oil with the rosemary and the sardines. Cook for 2-3 mins, gently breaking up the sardines with a wooden spoon. Pour in the passata, add the olives and leave to simmer gently for about 10 mins.
3 Meanwhile, add the pasta to the boiling water and cook following pack instructions. Stir the parsley and half the Parmesan into the breadcrumbs. Drain the pasta, reserving a little of the cooking water. Add a splash of the water to the tomato sauce until it is thin enough to coat the pasta, then stir in the remaining Parmesan. Toss the pasta in the sauce and serve in bowls, each topped with a handful of the crunchy breadcrumbs.
GOOD TO KNOW
healthy • calcium • "ibre • omega-3 • 1 of 5-a-day PER SERVING 536 kcals • fat 14g • saturates 3g • carbs 75g • sugars 8g • "ibre 6g • protein 25g • salt 1.1g