Courgette ‘pasta’ with fresh tomato sauce and spicy sardines

Ingredients

Serves (1) Serves (2) — default Serves (4) Serves (6) Serves (8) Serves (10)

Units: Metric Imperial (US)

Measurements explained

• 2 tablespoons olive oil
  
• 2 tablespoons chopped chives
  
• 1 clove garlic, finely chopped
  
• 1 red capsicum, diced
  
• 4 ripe tomatoes, diced
  
• 2 cups baby spinach leaves
  
• 3 large courgettezucchiniXszucchini, summer squashX, julienned or spiralised
  
• 2 small cans sardines in hot sauce
  
• ½ avocado, diced

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Instructions

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1. In a large pan, heat half of the olive oil over medium. Add chives, garlic, capsicum and tomatoes and cook, stirring, for 5 minutes. Stir through spinach leaves. Remove from pan and set aside.
2. Return pan to heat and add remaining olive oil. Add courgettes and cook, stirring, for 5-10 minutes, until softened and a little browned.
3. Divide courgette ‘pasta’ between plates and top with sardines, tomato sauce and avocado.

Variations

Make it gluten free: Check sardines are gluten free.

HFG tip

This recipe is from our Weeknight meal planner feature – everything you need for four nights of delicious, nutritionist-approved meals for two, for under $97. Just grab your shopping list and get dinner done!

You might also be interested in our guide to choosing canned fish.

Nutrition info (per serve)

Calories 465 cal

Kilojoules 1940 kJ

Total fat 33 g

Saturated fat 6 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Apr 2018

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