Fatty fish is a rich source of omega-3 fatty acids, a major building block of the brain. Omega-3s play a role in sharpening memory and improving mood, as well as protecting your brain against cognitive decline. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega-3 fatty acids.
This recipe uses store cupboard canned fish which is a convenient and cost effective source of omega-3 oils and look how high this is in protein!
Prep time: 15 mins
Cooking time: 15 mins
Difficulty rating; Easy
Serves: 2
Ingredients
100g whole wheat spaghetti
2 large ripe tomatoes , finely chopped
1 red onion , very finely chopped
15g pitted black Kalamata olive , quartered
½ tsp finely chopped red chilli
zest and juice ½ lemon , to taste
4 tbsp shredded basil or 1 tsp chopped fresh oregano
2 x 120g cans sardines in olive oil, drained, oil reserved (optional)
Method
STEP 1
Boil the spaghetti following pack instructions. Meanwhile, mix the tomatoes with the onion, olives, chilli, lemon zest and basil or oregano. Heat the sardines either in the microwave or in a pan.
STEP 2
Drain the pasta, return to the pan and toss well with the tomato mixture. Add the sardines in chunky pieces. Season with lemon juice, pepper, and a little oil from the can, if you like.
Serve with whole wheat pasta, tomatoes, olives, onions and chilli.