Sardine bolognaise

Serves 4

Sardines are extremely rich in omega 3 fats, which protect the heart, reduce inflammation and may have a role in cognitive health. Sardines are also a rich source of protein and minerals, including iodine, which is needed for the thyroid gland.

Ingredients

1 tbsp olive oil
1 onion, finely chopped
1 large carrot, peeled and finely chopped
1 stick of celery, finely chopped
1 green pepper, deseeded and finely chopped
250g brown mushrooms, diced
1 can of chopped tomatoes
1 tbsp of tomato puree
1 tsp of italian herbs
4 x 120g cans of sardines
300g of dried spaghetti

Method

Heat the oil in a large frying pan and fry the onion until soft. Add the carrot, celery and green pepper, and cook for about 15 minutes. Add the mushrooms and cook for a further 5 minutes.

Stir in the drained sardines, chopped tomatoes, tomato puree and Italian herbs. Continue cooking gently for a further 5 minutes or until the final ingredients are thoroughly heated through.

Meanwhile, place the spaghetti in a large saucepan of boiling water and cook for about 10 - 12 minutes or until al dente.

Drain the spaghetti and add a drizzle of olive oil to keep from sticking. Stir in the sauce and serve.