Tinned sardines broken into a garlic and tomato sauce with spinach, over pasta. Fifteen minutes.
Pasta is measured cooked; 180 g cooked is about 80 g dry.
- Ready in15 minutes
- Prep4 min
- Cook11 min
- Serves1
Ingredients
- 92 g sardines, canned (drained)
- 180 g pasta (cooked weight)
- 150 g tomatoes, chopped or crushed (canned)
- 2 cloves garlic
- 8 g olive oil
- 50 g spinach
Method
- Crush the garlic and chop the tomatoes. Drain the sardines.
- Heat the olive oil in a pan over medium heat and cook the garlic for a minute. Add the tomatoes and simmer for five minutes.
- Add the sardines, breaking them up with a spoon, and the spinach, and cook for two minutes until the spinach wilts.
- Toss with the cooked pasta and season with pepper and lemon if you have it.
What this plate gives you
A can of sardines gives about 23 g of the 37 g of protein and most of the 21 g of fat, which is oily-fish fat; the pasta is the 70 g of carbohydrate. At 615 calories it is 30 percent of a 2,000-calorie day. Everything but the spinach comes from a cupboard, which is the point of the dish. Break the sardines into the sauce in the last two minutes so they stay in pieces.
Swaps
- Wholewheat pasta: about 4 g more fibre.
- Mackerel for the sardines: about the same numbers.
- Chilli flakes and lemon zest: no change to the numbers.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). It is as good cold as hot.
