If you are unsure whether or not you like fish, or if you don’t feel confident cooking with it, then this recipe is a good one to try. It’s very quick and simple and the flavours are rich and intense, but not too fishy. I use tinned sardines, a rich source of omega 3 fatty acids that are so important for health but often lacking in the diet. If you prefer, you could replace with tinned mackerel instead. This recipe makes enough for 1 person.
- 1 tablespoon of butter
- 1 garlic clove, chopped
- 3 anchovies (salty, tinned)
- 1 tin of sardine fillets, either in oil or with oil and lemon
- Juice of 1 lemon
- 6 cherry tomatoes, halved
- Pinch of dried chilli flakes
- Black pepper (to taste)
- 1 courgette turned into spaghetti using a spiriliser
- Start by preparing your courgette, turning it into pasta style ribbons. Set to one side.
- Gently heat the butter in a pan then add the chopped garlic and anchovy fillets. Heat, stirring all the time until the anchovies have dissolved into a paste. Do not allow the garlic to brown.
- Add the tinned sardines, without their oil, breaking them up into the pan, then add all the remaining ingredients, including the courgette ribbons and give it a good stir making sure the courgette is coated in the sauce.
- Put a lid on the pan and cook for 3-4 minutes until the courgette and tomatoes are nicely soft. You may need to check things after a minute or two and add a little water if it’s looking as though the pan is going too dry.