Sardine spaghetti

MUCH-MALIGNED sardines are packed with vital nutrients like Omega 3-fatty acids, as well as vitamin D, calcium and B12.

The mercury levels of sardines are often fairly low compared to some of the larger cold-water fish high in Omega 3, an added boost for health.

This sardine spaghetti recipe – adapted from Jill Dupleix's Good Cooking: The New Essentials – serves four, and can also be made with tuna.

INGREDIENTS:

400g spaghetti

1-2 tablespoons olive oil

1 clove garlic, crushed or finely chopped

1 tablespoon capers, rinsed

½ teaspoon dried chilli flakes or cayenne

2-4 anchovy fillets, chopped

1 410g tin of tomatoes, chopped, or 300ml of tomato passata

300g can of sardines, drained (can substitute tuna)

2 tablespoons pine nuts or walnuts, toasted

Chopped parsley to garnish

METHOD:

Cook the pasta in a large pan of simmering salted water until al dente – tender but firm to the bite.

Meanwhile, heat the oil in a large frying pan and add the garlic, capers, chilli or cayenne and anchovy, while stirring.

Add the passata or canned tomatoes, stirring well, and simmer for five minutes.

When the pasta is almost ready, drain the sardines and roughly chop. Add to the sauce and gently heat though.

Drain the pasta, reserving a few spoonfuls of the water, and add the pasta to the sauce, tossing well. If too dry, add the reserved hot pasta water.

Scatter with the toasted nuts and parsley, and serve.

TIP:

Add a handful of grated cheese per bowl to give an extra dimension to the sauce.