This amazing recipe is packed full of essential fatty acids including omega-3 and -6 and comes in at just under 70p a portion!

The UK eat well guide¹ promotes the consumption of two portion of fish per week, but fish can be expensive, especially oily fish like salmon. On the other hand, tinned sardines and anchovies are much cheaper and still packed full of long-chain omega-3 fatty acids.

This dish uses tinned sardines in tomato which have been shown to be a rich source of omega-3².

This recipe can be found on BBC good food just follow the link below:

https://www.bbcgoodfood.com/recipes/1163643/spaghetti-with-sardines

Serves 4         Cooking time: 20minuts          Level: Easy

Ingredients:

• 400g Spaghetti
• 1 tbsp Olive oil
• 2 garlic cloves
• Pinch of chilli flakes
• 1 tin of chopped tomatoes
• 2 x 95g of cans of skinless boneless sardines in tomato sauce
• 100g of pitted black olives
• 1tbsp capers
• Handful of parsley, chopped
• Lemon juice and zest if desired

References:

¹https://www.gov.uk/government/publications/the-eatwell-guide

²Castro, M.G., Montaño, S.B. and Pérez-Gil, F.R., 2001. Fatty acids in sardine canned in tomato sauce from different fishing areas of the Mexican Pacific. Archivos latinoamericanos de nutricion, 51(4), pp.400-406.