Sardine & Lemon Spaghetti

A store-cupboard classic. Sardines mashed into a sauce with lemon zest, capers, and a little of their own oil. Tossed through spaghetti, it's a cheap, quick, omega-3-rich lunch.

Ingredients (Serves 1):

• 100g spaghetti (wholemeal for extra fibre)
• 1 tin of sardines in olive oil
• Zest and juice of ½ lemon
• 1 tbsp capers (optional)
• A handful of fresh parsley, chopped
• Black pepper

Method:

1. Cook the spaghetti. Drain, reserving a splash of the pasta water.
2. In the same pan, gently mash the sardines with their oil, the lemon zest and juice, and capers. Warm through.
3. Toss with the spaghetti and a splash of pasta water. Scatter with parsley and pepper.

Why it's gut-friendly: Sardines are an omega-3 powerhouse. Wholemeal pasta adds fibre. Lemon aids digestion.