Sardine tomato linguine with crunchy herb crumbs
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Prep Time
10 Minutes
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Cook Time
15 Minutes
Ingredients
- 350g linguine or other pasta
- 3 tablespoons extra virgin olive oil
- 2 cups coarse white bread crumbs (stale Ciabatta has a good texture)
- 4 medium garlic cloves, very finely chopped
- 2 x 110g cans Safcol Brisling Sardines, drained
- 500ml tomato passata
- 1 teaspoon dark brown sugar
- ½ cup pitted black olives
- ¼ cup torn basil leaves
- ½ cup finely chopped flat leaved parsley
- Sea salt and freshly ground black pepper
- optional
- 4 anchovies in oil, finely chopped
Instructions
- Cook the pasta following the pack instructions for ‘al dente’. Drain and reserve a little of the cooking water.
- In a medium frying pan on a medium low heat, add half the olive oil and the bread crumbs. Fry, stirring all the time until very light golden brown, stir in half the garlic and cook for about 15 seconds. Season generously and stir through half the parsley, transfer to a bowl.
- In a large frying pan on a medium low heat, add the remaining olive oil and garlic, cook for about 15 seconds until fragrant, add the anchovies, cook for a few seconds until they break down slightly.
- Pour in the tomato passata, add the brown sugar, turn up the heat and simmer for about 5 minutes until thick and shiny.
- Reduce the heat to low, stir in olives, remaining parsley, sardines, and basil. Season generously.
- Gently toss through the cooked pasta, if the sauce is a little thick add a little pasta cooking water.
- Transfer to a large serving bowl, top with crunchy herb crumbs.
| Servings: | 4 |
| Ready in: | 25 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Pasta |
| Ingredient: | Sardines |
Sardine tomato linguine with crunchy herb crumbs
A simple pasta you can have on the table in under 30 minutes, this sardine tomato linguine with a crisp golden herb crumb is affordable and made using ingredients you can keep as pantry staples.
Sardines are a great source of protein to keep you feeling fuller for longer.
Ashleigh Feltham (MNutrDiet)
A must-try pasta dish! Sardines are not only a great source of protein to keep you feeling fuller for longer they also help to repair all the cells in your body. Sardines are also a source of omega 3 fat. This type of fat is called polyunsaturated fat and is essential for a healthy heart and brain. It is linked to improved mood and supports your vision too. As an anti-inflammatory fat, it may also help reduce the effects of rheumatoid arthritis.
A can of sardines has around 300mg of calcium which is roughly the same amount as in a glass of milk. Sardines also have selenium which acts as an antioxidant to help keep your body healthy as well as B12 needed for a normal central nervous system function.
Extra virgin olive oil adds another healthy fat called monounsaturated fat. The omega 3 fat and monounsaturated fat both help your cholesterol levels stay more towards the ‘good’ HDL cholesterol and less towards the ‘bad’ LDL cholesterol and triglycerides. On top of this extra virgin olive oil boasts over 36 different antioxidants to fight off free radical damage which can age and cause disease of the cells in your body.
Olives add additional monounsaturated fat called oleate to the meal. Olives are also a good source of copper which is needed for red blood cell formation and a healthy immune system and nerve cells. The healthy fats in this meal also have another important role, to help your body absorb the fat-soluble vitamins A, D, E and K.
As tomato passata is a processed tomato product, the lycopene is more bioavailable for your body. This antioxidant helps to keep your heart functioning optimally and for the gentlemen assists in keeping your prostate healthy. Garlic will help your immune system stay strong thanks to a compound called allicin. Basil and parsley add additional vitamins, minerals, and antioxidants to the meal and not just flavour.
If you chose to add the anchovies these little nutrition gems add more omega 3 fat and phosphorous and calcium for bone health. Also, iron to allow oxygen to be transported properly throughout your body. This pasta dish is clearly a must-try if you are keen to look after the health of your body as well as satisfy your taste buds.
