This is a quick family meal that children love – its my daughter’s favourite pasta sauce in fact! Sardines are packed with essential fats including omega 3 which are anti-inflammatory and crucial to healthy brain and heart function.
Omega 3 fats help maintain good cholesterol levels, create healthy cell membranes and are precursors to some hormones produced in the body. Sardines are also high in vitamin D which is essential for bone health, so they are quite the superfood! This sauce freezes well too, so its the perfect emergency dinner.
1 tbsp olive oil
1 onion, chopped
2 garlic cloves, chopped
2 tsp dried oregano
2 bay leaves (scrunch them up to help release the flavour)
1 carton of chopped tomatoes
1 can of sardines / fresh sardines
1 tbsp tomato paste
Put the oil into the pan and add the onion, sweat gently on a low heat until starting to soften, then add the herbs and garlic and cook for another 2 mins. Add the drained whole sardines and break up in the pan stirring into the onion mixture for a minute or two. Add the tomatoes and tomato paste and cook covered on low for 20 minutes.
Remove the bay leaves and then blend with a hand blender. Serve with brown rice pasta for a nutritious glutenfree meal.