Sardine & Lemon Spaghetti

A store-cupboard classic that feels like a proper meal. Sardines, lemon, garlic, and spaghetti. The sardines melt into a creamy, savoury sauce with just a splash of pasta water. It's cheap, quick, and packed with omega-3s.

Ingredients (Serves 1):

• 100g spaghetti
• 1 tin of sardines in olive oil
• 1 garlic clove, crushed
• Juice of ½ lemon
• A handful of fresh parsley (optional)

Method:

1. Cook the spaghetti. Drain, reserving a splash of pasta water.
2. In the same pan, gently warm the sardines with their oil and the garlic. Break the sardines up with a spoon.
3. Toss with the pasta, lemon juice, and a splash of pasta water. Scatter with parsley if you have it.

Why it's gut-friendly: Sardines are an omega-3 powerhouse, anti-inflammatory and brilliant for brain health. Lemon is a digestive aid. Garlic is a gentle prebiotic.