Sardines belong to the oily fish family and are high in an essential fat known as Omega-3. The government recommends around 2-3 portions (140g) oily fish per week. This dish will help the body absorb some of the nutritious properties of tomatoes, such as lycopene.
Serves 1, takes 20mins to prepare and cook.
High protein
Low fat
High calcium
Dairy free
Pescetarian
Per serving
478kal
31.7g Protein
11.3g Fat
66.7g Carbohydrates
1.2g salt
Ingredients
75g tagliatelle
cooking oil spray
1/2 small onion
100g button mushrooms, sliced
1 garlic clove, crushed
2 large tomatoes, roughly diced
120g tin sardines in water, drained
1 tbsp chopped fresh flatleaf parsley (for garnish)
Method
1. Cook the tagliatelle according to the pack instructions. Drain, but keep some of the water. Return pasta to its pan.
2. spray a non-stick pan with oil and fry the onion, mushrooms and garlic for around 5 mins. Add the tomatoes and then reduce the heat. Cook for a further 6-8mins. Flake the sardines and stir through the sauce.
3. Pour the sauce over the pasta and toss to combine, add a little of the reserved pasta water to make the sauce a bit more loose.
4. Serve with a sprinkling of the parsley
Seb is a writer and blogger of food and nutrition. He holds a bachelors and a masters degree in nutrition science, and has studied sports and exercise nutrition at postgraduate level. He specialises in plant-based nutrition and believes passionately that we can all live with a little less meat. He writes for www.veggieandspice.com and www.itsaboutnutrition.com
