FAST REFUEL SEAFOOD FEAST
Swimming in omega-3 fats and heart-healthy vitamins, this meal is the ultimate post-gym reward
SERVES 4
• Fennel, ½ a bulb
• A white onion, finely chopped
• A garlic clove, chopped
• Dried chilli flakes, a pinch
• Smoked anchovies, 5
• Pine nuts, 1tbsp
• Cherry tomatoes, a handful, chopped
• Tinned sardines, 400g
• Wholewheat spaghetti, 320g
METHOD
Fennel is full of potassium for muscle function and heart health. Boil it for five minutes, then slice, saving the water to use for your pasta. Meanwhile, gently sweat the onion, garlic and chilli. When soft, add the anchovies, followed by the pine nuts, fennel and tomatoes. Stir well, then add the sardines – an excellent source of vitamin D, which supports muscle strength – with two tablespoons of hot water. Cover the pan and leave it for five minutes, before flaking the fish.
Cook the spaghetti al dente: its carbs will be released into your bloodstream more slowly. One study in BMJ Open found that pasta eaters tend to be leaner than those who avoid it. Add it to the mix, plate up and prepare to reel in a truly hearty energy fix .