Salsa spaghetti with sardines

Are you looking for a quick and healthy meal? Our Salsa Spaghetti with Sardines recipe is the perfect choice! Made from delicious canned fish, it is a convenient source of Omega-3 oils, essential for your well-being. Combine this nutritious protein with whole-grain pasta for a filling and fiber-rich base. Amp up the flavor with juicy tomatoes, tangy olives, spicy onions and a hint of hot chili for that extra kick. This dish is a fantastic way to enjoy a tasty and nutritious meal without spending a lot of time in the kitchen. Check it out tonight and taste it!

Ingredients

  • 100g wholemeal spaghetti
  • 2 large ripe tomatoes, finely chopped
  • 1 red onion, very finely chopped
  • 15g pitted black Kalamata olives, quartered
  • ½ tsp finely chopped red chili pepper
  • Zest and juice of half a lemon to taste
  • 4 tablespoons grated basil or 1 teaspoon chopped fresh oregano
  • 2 x 120g cans of sardines in olive oil, drained, oil set aside (optional)

Preparation steps

  1. Cook the spaghetti according to the instructions on the package.
  2. In the meantime, mix the tomatoes with onions, olives, chili, lemon zest and basil or oregano.
  3. Heat the sardines either in the microwave or in a pan.
  4. Drain the pasta, return it to the pan and mix well with the tomato mixture.
  5. Add the sardines in large pieces.
  6. Season with lemon juice, pepper and a little oil from the can if desired.

Nutritional Information

Equipment and tools

  • Pot for cooking spaghetti
  • dulcimer
  • Sharp knife
  • tin opener
  • Bowl for mixing
  • Serving plate
  • Tablespoon and teaspoon measurements

Allergen information

This recipe contains wheat (whole wheat spaghetti) and fish (sardines). It may also contain traces of nuts because it is prepared in a kitchen that processes nuts.

Storage and leftovers

If you have leftover sardine salsa spaghetti, you can store it in an airtight container in the refrigerator for up to 2 days. To reheat, simply heat in the microwave or on the stove until warmed through. However, it is best enjoyed fresh.

Health Benefits of Salsa Spaghetti with Sardines

Salsa spaghetti with sardines is not only a delicious and filling dish, but also full of health benefits. From the whole wheat spaghetti to the nutritious tomatoes and sardines, every ingredient helps make this meal a nutritious choice.

1. Whole wheat spaghetti

Using whole-wheat spaghetti instead of refined white pasta is a smart choice. Whole grain spaghetti retains the bran and germ of the grain and is therefore rich in fiber, minerals and vitamins. It ensures a slower release of energy and keeps you full longer, which aids in weight management and digestion.

2. Tomatoes

The large ripe tomatoes used in this recipe are not only flavorful but also rich in essential nutrients. Tomatoes are an excellent source of vitamin C, potassium and antioxidants like lycopene. Vitamin C supports a healthy immune system, potassium helps maintain fluid balance and heart health, while lycopene offers protection against certain cancers and promotes skin health.

3. Red onion

Don’t forget the red onion in this dish as it adds both flavor and health. Red onions are full of antioxidants like quercetin, which can reduce inflammation and reduce the risk of chronic diseases. They also contain fiber and prebiotics that promote a healthy gut and support digestive health.

4. Kalamata black olives

Adding pitted Kalamata black olives to the salsa spaghetti not only improves the taste but also increases the nutritional value. Olives are a good source of monounsaturated fats, which can help lower cholesterol and promote heart health. They also contain vitamin E and other antioxidants that support skin health and protect against oxidative damage.

5. Red chili and lemon

The addition of finely chopped red chili gives the salsa spaghetti a spicy touch. Spicy foods like chilies can boost your metabolism and help you lose weight. Additionally, red chili peppers contain capsaicin, a compound known for its pain-relieving properties. Lemon juice acts as a flavorful condiment and is rich in vitamin C and antioxidants, which supports immune function and digestion.

6. Chopped basil or fresh oregano

Basil and oregano, two popular herbs used in this recipe, not only add flavor but also provide health benefits. Basil contains essential oils such as eugenol, which have anti-inflammatory and antimicrobial properties. Oregano is rich in antioxidants, including rosmarinic acid, which may have anti-cancer and anti-inflammatory effects.

7. Sardines in olive oil

The star of this dish, the sardines, are packed with nutrients and healthy fats. They are an excellent source of omega-3 fatty acids, which are essential for brain health, reducing inflammation and supporting heart health. Sardines also provide high-quality protein, vitamins B12 and D, calcium and selenium.

By incorporating salsa spaghetti with sardines into your diet, you will not only satisfy your taste buds, but also provide your body with a balanced mix of nutrients. Enjoy the flavors while benefiting from the numerous health benefits that this dish brings!

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