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Spicy Sardine Spaghetti

Helen Ford
Rich in Omega 3 fatty acids - vital for healthy brain function.
Course Main Course


  • 1 large saucepan
  • 1 medium saucepan
  • A medium sized bowl for mixing ingredients together
  • Chopping knife
  • Colander for draining spaghetti


  • 100 g wholewheat spaghetti
  • 2 large tomatoes ripe and finely chopped
  • 1 red onion very finely chopped
  • 15 g black kalamata olives pitted and quartered
  • 1 red chilli finely chopped (seeds left in for extra heat!)
  • 1 lemon juice and zest
  • 1 handful basil leaves shredded
  • 2 tins sardines in olive oil, drained, oil reserved (optional)
  • 1 handful flat leaf parsley chopped
  • Capers to garnish


  • Boil the spaghetti following packet instructions.
  • Meanwhile, mix the tomatoes with the onion, olives, chilli, lemon zest and basil.
  • Drain the pasta, return to the pan and toss well with the tomato mixture.
  • Add the sardines in chunky pieces.
  • Season with lemon juice, pepper and a little oil from the can if you like.
  • Sprinkle with lots of fresh parsley, capers and an extra red chilli on top!


Tinned fish is so underrated, yet so good for us.  Sardines are rich in omega 3 fatty acids which are vital for healthy brain function.  Our brain is 70% fat and omega 3 forms a vital part of all the cell membranes.  These cell membranes have to transmit nutrients, chemicals and hormones to help with memory, concentration and mood.  Using wholewheat pasta provides more fibre and keeps blood sugar stable for longer, therefore helping with energy and brain function.  This is such a simple supper and looks beautiful too.
P.S. Waitrose sardine fillets with chilli are amazing!