Good Food Eat Well by Good Food Guides

Author:Good Food Guides
Language: eng
Format: epub, pdf
ISBN: 9781473530454
Publisher: Ebury Publishing

PER SERVING 335 kcals, fat 17g, saturates 3g, carbs 14g, sugars 10g, fibre 6g, protein 27g, salt 0.7g

Lemon Sardines with Walnut & Pepper Dressing

Salsa Spaghetti with Sardines

Canned sardines are a quick, easy way to eat oily fish so we’ve tossed them through pasta with the robust flavours of olive, lemon and chilli. They are also a delicious snack on toast.

20 mins 2

• 100g/4oz wholewheat spaghetti

• 2 large ripe tomatoes, finely chopped

• 1 red onion, very finely chopped

• 15g/½oz pitted kalamata olives, quartered or 1–2 tbsp capers

• ½ tsp finely chopped red chilli

• ½ lemon, grated zest and juice to taste

• 4 tbsp shredded basil

• 2 x 120g cans sardines in olive oil, drained and oil reserved (optional)

1 Cook the spaghetti according to the pack instructions. Meanwhile, mix the tomatoes with the onion, olives, chilli, lemon zest and basil. Heat the sardines either in the microwave or in a pan.

2 Drain the pasta, return to the pan and toss with the tomato mixture. Add the sardines in chunky pieces. Season with lemon juice, pepper and a little oil from the tin, if you like.

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