As its peak holiday season. This week we are bringing you the taste of the Mediterranean. A super quick and easy recipe perfect for a summer’s evening.
Mediterranean Sardine Spaghetti
Serves 2
100g whole wheat spaghetti 2 large ripe tomatoes, finely chopped 1 red onion, finely chopped 15g pitted black Kalamata olives, quartered 1 red chilli, finely chopped Zest and juice of 1 lemon Large handful basil, shredded 2x120g cans sardines in olive oil
Boil the spaghetti following pack instructions.
Mix the tomatoes with the onion, olives, chilli, lemon zest and basil.
Heat the sardines in a pan.
Drain the pasta, return to the pan and toss well with the tomato mixture. Add the sardines in chunky pieces. Season with lemon juice and pepper.
Per serving: 442kcals, 43g carbohydrate, 31g protein, 16g fat of which 3g saturated fat
Why have we chosen this recipe? Because it is packed with calcium, omega 3 and antioxidants. Sardines are a really good source of calcium and this recipe provides 687g of calcium per serving. That is a whacking 98% of recommended daily intake. It is also high in phosphorous and vitamin D which work in conjunction with calcium to keep bones and teeth strong. Sardines are also a good source of omega 3 which amongst other things is good for brain cells. Together with the sardines, tomatoes, chilli, lemon, onions and olives all contribute to making this tasty pasta dish high in antioxidants.