Sardine and Tomato Pasta

• 350gspaghetti
• 3 tbspolive oil
• 1onion, finely chopped
• 3garlic cloves, thinly sliced
• 1/2 tspchilli flakes
• 1 tbsptomato puree
• 1 x 400gtin chopped tomatoes
• 2 x 120gtins sardines in olive oil, drained
• 1lemon, zest and juice
• 15gparsley, chopped
• fine salt
• black pepper
• 40gdried breadcrumbs

Method

1. 1Put a large pan of well salted water on to boil for the pasta. Heat 1 tablespoon of the olive oil in a frying pan over a medium heat and toast the breadcrumbs for 3 minutes, stirring, until golden and crisp. Tip into a bowl with the lemon zest and a pinch of salt.
2. 2Wipe the pan, add the rest of the oil and cook the onion with a pinch of salt for 6 minutes until soft and translucent. Add the garlic and chilli flakes for 1 minute until fragrant, then the tomato puree for another minute until it darkens a shade.
3. 3Pour in the chopped tomatoes and half a tin of water. Simmer for 8 minutes, stirring now and then, until thickened and no longer watery. Meanwhile cook the spaghetti in the boiling water for 9 minutes until just tender with a little bite, and save a mug of the cooking water before draining.
4. 4Break the sardines into the sauce in big flakes and cook for 2 minutes until hot through. Stir gently so they stay in pieces rather than dissolving; they should read as fish, not paste.
5. 5Add the lemon juice, most of the parsley and plenty of black pepper. Taste before you add salt; sardines carry a lot already, so it may need none.
6. 6Tip the spaghetti into the sauce with a splash of the cooking water and toss for 1 minute until every strand is coated and the sauce clings. Serve with the lemon breadcrumbs and the last of the parsley over the top.

Per serving

kcal

583

protein

26g

fibre

6.2g

carbs

84.2g

fat

16g