Sardine & Tomato Pasta

Tinned sardines are one of the cheapest and most nutritious foods you can buy. Here they're tossed through hot pasta with a simple tomato sauce. It's rich, savoury, and packed with omega-3s.

Approx cost per serving: £0.50

Ingredients (Serves 1):

• 100g dried pasta (any shape) (10p)
• 1 tin of sardines in tomato sauce (40p)
• 1 tbsp olive oil (optional)
• Salt and pepper

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 in their sauce. Break them up slightly with a spoon.
3. Toss with the pasta and a splash of pasta water. Drizzle with a little olive oil if you have it.

Why it's gut-friendly: Sardines are an omega-3 powerhouse, actively anti-inflammatory. The tomato sauce provides lycopene. A very quick, cheap, gut-friendly dinner.