When time and budget are tight, tinned sardines are always an invaluable store cupboard ingredients. This delicious pasta meal is quick and effortless to make, but packs a punch with healthy protein and omega 3 fats to help reduce inflammation.

Ingredients

serves 2

• 1 onion, finely chopped

• 2 generous handfuls of green olives, stones removed and roughly chopped or halved

• zest of 1/2 lemon

• 1-2 tsp dried oregano

• 2 tins of sardines in olive oil

• 400g can of chopped tomatoes

• juice 1/2 lemon

• Sea salt and ground black pepper to season

• Save 3-4 tbsp of the pasta water incase the sauce requires thinning a little

• Chopped parsley and a sprinkle of chilli flakes to serve

Soften the onion with 1 tbsp of the oil from the sardines.

Add the olives, lemon zest and oregano and continue to cook for 1-2 minutes on a medium heat.

Add the sardines along with the oil and the tinned tomatoes and cook on a low heat for 1-2 minutes.

Just before serving, add the lemon juice and season with sea salt and black pepper.

Add half of the chopped parsley.

If required add a little pasta water.

Add your cook spaghetti of choice and mix with the sauce.

Serve with a scattering of the rest of the parsley and a pinch of chilli flakes.