Spaghetti with sardines
Serves: 4
Time to make: 20 mins
Total cost: $13.60 / $3.40 per serve
(at time of publication)
Ingredients
- 400g spaghetti pasta
- 1 tablespoon olive oil
- 2 garlic, cloves, finely chopped
- 3 cups mushrooms, sliced
- ½ teaspoon dried chilli flakes
- 2 x 105g cans skinless and boneless sardines in tomato sauce
- ¾ cup peas
- small handful fresh parsley
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Instructions
1 Cook spaghetti in a large pan of boiling lightly salted water until tender. Meanwhile make the sauce.
2 Heat oil in a non-stick pan and cook garlic and mushrooms for 4-5 minutes. Use a little extra oil spray if necessary.
3 Add chilli flakes and sardines, breaking up roughly with a spoon. Cook for 2-3 minutes.
4 Stir in peas and parsley. Cook for a final 3 minutes.
5 Drain spaghetti and return to pan. Add the sardine sauce. Toss lightly. Serve immediately.
HFG tip
You might also be interested in our guide to choosing canned fish.
Nutrition Info (per serve)
-
Calories 464cal
-
Kilojoules 1940kJ
-
Protein 25g
-
Total fat 11g
-
–Saturated fat 3g
-
Carbohydrates 70g
-
–Sugars 1g
-
Dietary fibre 7g
-
Sodium 380mg
-
Calcium 290mg
-
Iron 5.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
