Simple Sardine & Tomato Pasta

This is the meal I make when the cupboard is bare and I can't face a trip to the shops. Tinned sardines, tinned tomatoes, garlic, and pasta. It's cheap, quick, and packed with omega-3s. It feels like a proper cooked meal even though it comes together in about fifteen minutes.

Ingredients (Serves 1):

• 100g pasta (any shape)
• 1 tbsp olive oil
• 1 garlic clove, crushed
• 1 x 400g tin of chopped tomatoes
• 1 tin of sardines in olive oil, drained and roughly chopped
• A handful of fresh parsley or basil (optional)
• Salt and pepper

Method:

1. Cook the pasta according to packet instructions. Drain, reserving a splash of pasta water.
2. Meanwhile, heat the olive oil in a small pan. Add the garlic and cook for 1 minute.
3. Pour in the tomatoes. Simmer for 5 minutes until slightly thickened.
4. Stir in the sardines and warm through.
5. Toss the sauce with the drained pasta. Add a splash of pasta water if it's too thick.
6. Scatter with herbs if using. Season with salt and pepper.

Why it's gut-friendly: Sardines are an excellent source of omega-3 fatty acids, which are anti-inflammatory. Tomatoes provide lycopene. Wholemeal pasta adds fibre.