Spaghetti with Mediterranean style sardines, chillies and capers
Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 2
Nutrition: Per serving
Energy
537 Kcal
Fat
14g
Saturates
2.9g
Sugars
3.2g
Salt
1.1g
This storecupboard recipe is a delicious way to get a dose of healthy omega-3 fats.
To make it even healthier, choose wholemeal spaghetti instead of white.
Ingredients
1 tin John West North Atlantic Sardines Mediterranean style with Green and Black olives
200g dried spaghetti
2 tbsp fresh breadcrumbs (made from crusty white bread or ciabatta)
1/2 lemon, zest and juice
Handful fresh flat-leaf parsley
Black pepper
1 red chilli, sliced
1 clove garlic, sliced
2 tsp capers
Method
Cook the spaghetti for a minute or two less than the pack instructions
Meanwhile make the crumb topping. Whizz the bread in a food processor to make breadcrumbs then tip into a dry frying pan and toast over medium heat for a few minutes, stirring frequently to make sure they don’t burn. When they’re toasted, tip into a bowl and add the lemon zest and black pepper and stir. Allow to cool for a minute then add the chopped parsley and set aside
When the pasta is nearly ready, drain a little of the oil from the tin of sardines into a large non-stick frying pan. Add the chilli and garlic and cook gently over a low heat for a minute or two then turn off the heat
Drain the pasta and tip into the pan with the chilli and garlic. Add the capers and lemon juice and stir, then add the sardines and heat through, taking care not to break up the fish too much.
Serve the pasta into shallow bowls and top with a generous spoonful of the herby crumbs