This spicy sardine spaghetti is the perfect mid-week dinner and takes less than 10 minutes to make.
As we discuss in our guide to protein, we love the acronym SMASH (sardines, mackerel, anchovies, salmon and haddock) when it comes to choosing the best sources of fish. SMASH are high in protein, low in toxins and high in Omega 3s.
We’ve also opted for a lower carb, gluten-free pasta option – red lentil or chickpea spaghetti – to keep blood sugar balanced.
Recipe
Serves 2
Ingredients
- 1 tbsp of olive oil
- 1 pinch of chilli flakes
- 2 shallots, finely chopped
- Zest and juice of 1 lemon
- 1 tin or jar of sardines in olive oil, drained (we like Fish4Ever)
- 2 servings of red lentil or chickpea spaghettiÂ
- 2 large handfuls of rocket
- Grated pecorino cheese (as desired)
Method
- Cook the pasta according to the packet instructions
- While the pasta is cooking, gently cook the shallots, lemon zest and chilli flakes in olive oil over a medium heat, until the shallots are soft and translucent
- Add in the lemon juice and cook for 30 seconds before adding in the drained sardines
- Cook for 2 minutes, breaking apart the sardines, and add in 2 tbsp of the pasta water
- Stir in the rocket and cook for 1 final minute
- Drain the pasta when it’s ready and stir into the sauce
- Serve with grated pecorino cheese and enjoy!
Serving suggestions
This dish would work well with a simple side salad or Buttered Greens with Almonds.
