Sardine spaghetti
25 MINUTES | SERVES 2 | EASY
Tinned sardines are a great source of protein, omega-3 fatty acids and essential oils.
sultanas or raisins 30g
sherry vinegar 1 tbsp
olive oil 1 tbsp
red onion Ω, thinly sliced
garlic 2 large cloves, thinly sliced
smoked paprika Ω tsp
dried chilli flakes a big pinch
spaghetti 180g
pine nuts 1 tbsp, toasted
sardines 120g tin, drained
capers 1 tbsp
rocket a handful
parmesan 25g, finely grated
• Pour 50ml of just-boiled water over the sultanas in a bowl, along with the sherry vinegar, and leave to plump up until needed.
• Heat the olive oil in a frying pan over a medium heat and cook the red onion with a pinch of salt for 5 minutes until softened and beginning to caramelise. Add the garlic, smoked paprika and chilli flakes and cook for 2 minutes.
• Cook the spaghetti in a large pan of lightly salted boiling water following pack instructions.
• Add the pine nuts, sardines, capers and sultanas, along with the soaking liquid, to the frying pan, turn the heat to low and leave to warm through, breaking the sardines into chunky pieces with the back of a spoon.
• Add the rocket to the pan, turn off the heat, then use tongs to lift the spaghetti from the water and add it, along with a little cooking water, into the frying pan. Toss until well combined, then divide between bowls and top with the parmesan and a good crack of black pepper.
PER SERVING 645 KCALS | FAT 22.1G
SATURATES 5.2G | CARBS 80.3G | SUGARS 14.4G
FIBRE 6.1G | PROTEIN 28.2G | SALT 1G