mins
Serves 2
Sardine & Butterbean Puttanesca
Sardines are abundant, rich in omega 3 fats and sustainable. This is one fish we should definitely be eating more of, and the Atlantic diet has tapped into this beautifully.
I have switched out the pasta for butterbeans to give it a more Mediterranean/ Atlantic feel and also to top up the soluble fibre significantly.
26g Protein
14g Fibre
10 Plant Points
Ingredients
2 tablespoons extra virgin olive oil
1 red onion, finely chopped
3 cloves garlic, crushed
2 red peppers, sliced
400g tin chopped tomatoes
3 tablespoon capers
50g olives, sliced
1 x 400g tin butter beans, rinsed and drained
¼ teaspoon chilli flakes
1 tin sardine fillets in olive oil, drained
2 tablespoons lemon juice
salt and pepper
20g Parmesan cheese, grated
Method
- Gently sauté the onions for 2 –3 minutes in olive oil until softened, add the garlic and red peppers and sauté for a further 2 minutes.
- Add the tomatoes, capers, olives, butterbeans and chilli flakes and simmer gently for 10 minutes to develop the flavours and thicken.
- Add the sardines and lemon juice at the end to protect the delicate oils in the sardines and season with salt and pepper.
- Serve with grated Parmesan cheese (optional).
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