Caramelised Fennel, Sardines and Chilli Pasta

This easy to cook pasta recipe is delicious, filling and ready to eat in 20 minutes flat. Sardines is an oily fish rich in polyunsaturated fatty acids including omega-3, and fennel is a majestic vegetable that goes just about right in this simply glorious pasta dish.

Serves: 2

Prepare: 5 minutes

Cook: 15 minutes

Ingredients:

• 160g pasta, preferably linguine or spaghetti
• 1 can of sardines in olive oil
• 1 fennel bulb, finely sliced, fronds removed
• 1 tsp chilli flakes
• ½ lemon, juice

1.   Cook the pasta according to pack instructions, until al dente; reserve a mugful of the cooking water, then drain well. Meanwhile, heat the oil from the sardine tin in a frying pan. Add the fennel and fry over a high heat for 4-6 minutes, stirring often, until browned and softened.

2.  Add the drained pasta with a few tablespoons of reserved cooking water and chilli flakes. Bubble for a few minutes, until coated in a silky sauce, then flake over the sardines and squeeze the lemon juice. Season well. Top with the reserved fennel fronds and serve immediately.

Nutrition Facts: Emerging research is showing that unsaturated fats can help to support a healthy immune system and can contribute to good mental health. Also they play a key role in the absorption of the fat-soluble vitamins A,D, E and K. Other important resources include mackerel and salmon (a portion is about 140g). A good plant-based source of omega-3 are walnuts, a portion is 30g.