Sardine, Caper & Olive Pasta sauce
This vibrant pasta sauce is a delicious way to nourish your body with a variety of nutrients. Sardines, a key ingredient, are rich in Omega-3 fatty acids, which are essential for brain health, cardiovascular support, and reducing inflammation. Tomatoes provide a generous dose of lycopene, a powerful antioxidant that helps protect against cellular damage and supports skin health. Capers, often an overlooked ingredient, contain quercetin, which aids in boosting the immune system and may have anti-inflammatory effects that benefit joint health.
The addition of olives enhances the dish with heart-healthy monounsaturated fats that help lower bad cholesterol levels and improve overall cardiovascular health. They also contain compounds like oleuropein, known for its antioxidant properties. Garlic adds an extra layer of immune support, thanks to its sulphur compounds like allicin, which have anti-inflammatory, antibacterial, and antiviral effects, making it a fantastic natural aid for immune health.
In just 30 minutes, you can create this nutritionally dense and flavourful sauce. It’s a quick, satisfying meal that not only delights the palate but also supports a well-rounded, health-focused diet.
INGREDIENTS
Serves 4
4 tins of Sardines – I used the Brindisa La Brújula Galician Small Sardines
2 small red onions, finely chopped
1 stick of celery, finely chopped
1 red pepper, finely chopped
1 red chilli, finely diced
5 cloves of garlic, crushed
2 tins of chopped tomatoes
5 sundried tomatoes, chopped
3 tbsp capers
3 tbsp green olives, halved
1 tsp veg bouillon
200mls water
1 tsp dried oregano
STEP BY STEP
STEP BY STEP
1. In a large pan with lid add the oil from the sardines and gently heat
2. Add the red onions, celery and pepper and cook until soft, approx 5 mins
3. Add the garlic, sundried tomatoes, chilli, chopped tomatoes, bouillon and water, simmer for 15mins until the sauce thickens. Season with sea and black pepper.
4. Stir in the capers, olive and sardines and cook for a further 5-7mins with lid on
5. Cook the pasta as per instructions then serve topped with the delicious sardine sauce
