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Sardine bolognaise

Tags: fish , heart , protein , pasta , omega 3 , tomato

Nutritional Info
Calories553
Fat4.42g
Saturates0.98g
Total Sugar3.44g

Looking for some inspiration for tonight's dinner?

Sardine bolognaise

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.

Prep time: 5 mins
Cooking time: 25 mins
Total time: 30 mins

Ingredients (Serves 4)

  • 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.

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