
Sardine and Sun-dried Tomato SpaghettiRecipe by Chef Michael Williams Prep time 20 mins Cook time 15 mins Ready in 35 mins This recipe is a good way to make use of the wonderful nutritional benefits of sardines. The bold Italian flavours really do a great job of standing up to and complimenting the strong flavours of the sardines. Ingredients 2 tablespoons + ¼ cup extra virgin olive oil ½ cup of onion (finely diced) 3 cloves garlic (sliced) 1 can sardines in olive oil (chopped fine) 1 tablespoon capers (chopped) ¼ cup sun-dried tomato (sliced) ¼ cup parsley 4 cups cooked whole wheat spaghetti Directions Cook your pasta, drain and cool with a little running water. Drain again really well and then toss with a touch of olive oil. Preheat a large pot on medium heat. Add the 2 tablespoons olive oil and then the onion and garlic. Sauté, stirring regularly until lightly browned. Add the rest of the olive oil, sardines, capers, sun-dried tomato and parsley and stir well. Now add the pasta, stir very well and serve immediately. Variations If you not into the sardine thing, give it try really…but omit if you must 🙂

Sardine and Sun-dried Tomato SpaghettiRecipe by Chef Michael Williams

Prep time 20 mins
Cook time 15 mins
Ready in 35 mins

This recipe is a good way to make use of the wonderful nutritional benefits of sardines. The bold Italian flavours really do a great job of standing up to and complimenting the strong flavours of the sardines.

Ingredients

2 tablespoons + ¼ cup extra virgin olive oil
½ cup of onion (finely diced)
3 cloves garlic (sliced)
1 can sardines in olive oil (chopped fine)
1 tablespoon capers (chopped)
¼ cup sun-dried tomato (sliced)
¼ cup parsley
4 cups cooked whole wheat spaghetti

Directions

Cook your pasta, drain and cool with a little running water. Drain again really well and then toss with a touch of olive oil.
Preheat a large pot on medium heat. Add the 2 tablespoons olive oil and then the onion and garlic. Sauté, stirring regularly until lightly browned.
Add the rest of the olive oil, sardines, capers, sun-dried tomato and parsley and stir well.
Now add the pasta, stir very well and serve immediately.

Variations

If you not into the sardine thing, give it try really…but omit if you must 🙂