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Spaghetti with sardines

This storecupboard supper is super quick and superhealthy to boot

  • Prep: 5 mins
    Cook: 15 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 495
  • Carbohydrates 77
  • Saturated Fat 2
  • Sugar 5
  • Protein 21
  • Fat 14
  • Fibre 5
  • Salt 1.07

Nutrition per serving

  • Calories 495
  • Carbohydrates 77
  • Saturated Fat 2
  • Sugar 5
  • Protein 21
  • Fat 14
  • Fibre 5
  • Salt 1.07

Ingredients

  • 400g spaghetti
  • 1 tbsp olive oil
  • 2 garlic cloves, crushed
  • pinch chilli flakes
  • 227g can chopped tomatoes
  • 2 x 95g cans skinless and boneless sardines in tomato sauce
  • 100g pitted black olives, roughly chopped
  • 1 tbsp capers, drained
  • small handful parsley, chopped

Tip

Tip
Using skinless and boneless sardines in this dish make a great sustainable alternative to anchovies – they’re also cheaper and a great source of omega-3.

Method

  1. Cook the spaghetti in a large pan of boiling salted water according to pack instructions. Meanwhile, make the sauce. Heat the oil in a medium pan and cook the garlic for 1 min. Add the chilli flakes, tomatoes and sardines, breaking up roughly with a wooden spoon. Heat for 2-3 mins, then stir in the olives, capers and most of the parsley. Mix well to combine.

  2. Drain the pasta, reserving a couple of tbsp of the water. Add the pasta to the sauce and mix well, adding the reserved water if the sauce is a little thick. Divide between 4 bowls and sprinkle with the remaining parsley.

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