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

  1. 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.
  2. Add the tomatoes, capers, olives, butterbeans and chilli flakes and simmer gently for 10 minutes to develop the flavours and thicken.
  3. Add the sardines and lemon juice at the end to protect the delicate oils in the sardines and season with salt and pepper.
  4. Serve with grated Parmesan cheese (optional).

 

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