Sardine Linguini

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


  1. Start by preparing your courgette, turning it into pasta style ribbons. Set to one side.
  2. 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.
  3. 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.
  4. 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.

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