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
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.