Wilder Nature

Nutrition & Health

Grilled Sardines & Pasta

Recipe thumbnail
Kim
Kim

Founder & Nutritional Therapist

 Fresh sardines are delicious – rich, dense and oily, and a great source of omega-3 fatty acids. It’s always a good idea to eat your vitamins rather than rely on a supplement, and the levels of omega-3’s DHA and EPA are much better in fish than in algae sources.

Method

  1. Boil the water (add salt) for the pasta and preheat your grill to high and line a baking tray with baking paper.
  2. Peel & finely chop the shallots and garlic and the chilli (remove seeds if you don’t like too much heat). Finely chop the rosemary leaves.
  3. Add olive oil to a large pan and add finely sliced shallots/onion, garlic, chilli and rosemary, season with salt and pepper. Fry for 2 minutes.
  4. Add the roughly diced tomatoes and their juices into the frying pan. Scatter in the chopped olives. Swirl in 3 tbsp cold water. Bring to a simmer and cook for 10 minutes.
  5. Cook the spaghetti to the pan of boiling water. When the pasta is cooked, drain it, reserving a mugful of the starchy cooking water.
  6. While the pasta cooks, lay the sardine fillets on the lined baking tray, skin side up. Drizzle with 1 tbsp oil and a pinch of salt and pepper. Slide the fish under the hot grill for 3 mins.
  7. Tip the drained spaghetti into the pan with the tomato sauce. Scatter in half the rocket leaves. Squeeze in the juice from half the lemon. Pour in 2 tbsp of the reserved pasta cooking water. Stir everything together, till the sauce has thickened.
  8. Plate up and add the grilled sardines on top of the pasta, and scatter the remaining rocket leaves and a drizzle of oil.

You might also enjoy

The Clear Skin Solution

A Functional Medicine guide to healing your acne from the inside.

100% safe & secure, you details won’t be shared with anyone.

ebook cover The Clear Skin Solution