Sardine & Tomato Pasta

A store-cupboard classic that feels like a proper meal. Sardines in olive oil, tinned tomatoes, garlic, and dried pasta. The sardines break down into the sauce, creating something rich, savoury, and deeply satisfying. It's cheap, quick, and packed with omega-3s.

Ingredients (Serves 1):

• 100g dried pasta (any shape)
• 1 tin of sardines in olive oil
• 1 x 200g tin of chopped tomatoes (half a standard tin)
• 1 tsp garlic paste or ½ tsp garlic powder
• A pinch of chilli flakes (optional)

Method:

1. Cook the pasta according to packet instructions. Drain, reserving a splash of pasta water.
2. In the same pan, gently warm the sardines with their oil. Break them up with a spoon.
3. Add the tomatoes, garlic, and chilli flakes. Simmer for 5 minutes.
4. Toss with the pasta and a splash of pasta water. Season.

Why it's gut-friendly: Sardines are an omega-3 powerhouse, anti-inflammatory and brilliant for the gut-brain axis. Tinned tomatoes provide lycopene. Garlic is a gentle prebiotic.