Sardine, tomato and olive pasta
Brilliant for a midweek meal, this punchy pasta dish uses heart-healthy oily fish with a mixture of popular deli foods - salami, olives and sun-dried tomatoes - for speed and convenience.
300 grams (10 1⁄2 oz) whole wheat fusilli
2 x 105 g cans sardines in oil, drained
1 teaspoon extra virgin olive oil or oil from the tomatoes
8 thin slices salami, cut into thin strips
398 ml can artichoke hearts, drained and quartered
8 sun-dried tomatoes, drained and chopped
1 tablespoon bottled capers, rinsed
12 pitted black olives, rinsed
1 teaspoon red wine or sherry vinegar
12 large fresh basil leaves, roughly torn
1.Cook the pasta in a large pot of boiling water for 11–13 minutes, or according to the package instructions, until tender.
2.Meanwhile, split each sardine in half lengthwise and remove the skins, if preferred. A few minutes before the pasta is cooked, heat the oil in a large, non-stick frying pan, add the salami strips and cook over a medium heat for a minute, until the fat from the salami starts to run. Stir in the artichokes, tomatoes, capers and olives, then sprinkle the vinegar over the top.
3.Carefully place the sardine halves on top, then cover with a lid. Turn the heat to the lowest setting, so that the sardines warm through in the steam. 4.Drain the pasta, reserving a few spoons of the cooking water, then add to the sardine mixture. Carefully toss together for 1–2 minutes until everything is piping hot. If the mixture seems dry, add a little of the pasta cooking water. Gently stir in the basil leaves, then serve right away.
Serves 4
Preparation time 20 minutes
Cooking time 15 minutes
Each serving
22 g protein • 14.5 g fat of which 4 g saturates • 46 g carbohydrate• 12.5 g fibre • 414 Calories
