Sardine & Olive Penne Puttanesca
Dinner · Italian · Ready in 20 min · Serves 2
Tinned sardines melted into a chilli-tomato sauce with black olives and whole wheat penne. A store-cupboard dinner that eats far richer than it costs.
Per serving
- Calories
- 506
- Protein
- 31 g
- Carbs
- 46 g
- Fat
- 22 g
- Fibre
- 8 g
Vitamins and minerals, % of a day’s needs
- Iron38%
- Vitamin D20%
- B12317%
- Zinc28%
- Magnesium34%
- Omega-386%
- Folate11%
- Calcium37%
- Potassium20%
- Vitamin C24%
- Riboflavin26%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 170 g Tinned sardines, drained
- 130 g Whole wheat penne
- 200 g Canned tomatoes
- 40 g Black olives, halved
- 3 cloves Garlic, sliced
- 0.5 tsp Chilli flakes
- 1 tbsp Olive oil
- 10 g Fresh parsley, chopped
- 0.5 tsp Salt
Method
- 1
Bring a large pan of salted water to the boil and cook 130g whole wheat penne for 11 minutes until al dente, then drain, keeping 3 tbsp of the pasta water.
- 2
Warm 1 tbsp olive oil in a wide pan over medium heat and fry the sliced garlic with 0.5 tsp chilli flakes for 1 minute until fragrant.
- 3
Add 200g canned chopped tomatoes, 40g halved black olives and the 170g drained sardines, break the fish into large flakes, and simmer over medium-low heat for 5 minutes until slightly thickened.
- 4
Fold the drained penne through the sauce with a splash of the reserved pasta water, scatter over 10g chopped parsley and serve.
