Sardines are sustainable, cheap and tasty…and packed to the gills with calcium and healthy Omega-3 fats and they are versatile. Try them for a warm starter, a main course or a simple snack.
1/2 (500g) packet tagliatelle pasta
2 tablespoons olive oil
1 medium onion, chopped
3 cloves garlic, crushed
1 tin sardines in tomato sauce
1 lemon, juiced
1 pinch dried crushed chillies
Freshly grated Parmesan cheese to serve
Prep:5min › Cook:15min › Ready in:20min
Cook pasta according to packet instructions.
While the pasta is cooking, heat olive oil in a frying pan over medium heat. Add the onion, and cook for a few minutes until soft, then add the garlic, and cook until fragrant. Stir in the sardines with their sauce. When the sardines heat through, reduce heat to low, and simmer until the pasta is ready.
When the pasta is almost al dente, drain, and add it to the sardine sauce. Stir, cover, and turn the heat off. Let stand for a few minutes to absorb the flavours of the sauce. Squeeze juice from the lemon over the pasta. Divide onto serving plates, and top with chillies and grated Parmesan cheese.
Tip: Use freshly ground black pepper instead of the crushed chillies if you prefer less heat.
Place the sardines in a bowl and roughly mash with a fork. Add in all of the remaining ingredients and stir well. Enjoy!
Cook’s note: This is a versatile recipe and if you don’t have all of the ingredients to hand, no problem.
1 tin sardines in olive oil, drained
2 tablespoons capers, chopped
1 roasted red pepper, chopped
2 tablespoons chopped fresh dill or parsley
1 spring onion, chopped
1 to 2 tablespoons lemon juice
4 to 6 tablespoons natural yoghurt
1 generous pinch dried Greek oregano
Salt and black pepper to taste