Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
A punchy tomato, garlic, chilli and caper sauce with sardines, on courgette noodles.
Equipment: Frying pan; spiralizer or vegetable peeler
Measures and names
Ingredients
- 3 x 120g tins sardines in oil, drained
- 1 x 400g tin chopped tomatoes
- 2 garlic cloves, sliced
- 1 tbsp capers, rinsed
- A pinch of chilli flakes (red pepper flakes)
- 1 tbsp olive oil
- 2 courgettes (zucchini), spiralized
- Salt and black pepper
Method
- Heat the oil in a frying pan and fry the garlic and chilli for 1 minute without browning.
- Add the tomatoes and capers and simmer for 8-10 minutes until thick.
- Add the sardines in chunks and warm through, then toss in the courgetti for 1-2 minutes. Season and serve.
Swaps and tips
No spiralizer? Use a vegetable peeler to make wide ribbons. Don't overcook the courgetti: a minute or two in the hot sauce is enough.
Easy variations
- Use tinned mackerel instead of sardines
- Serve on cabbage ribbons instead of courgetti
- Add a spoonful of chopped olives
- Top with a fried egg
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 35 g | 13 g | 5 g | 28 g | 470 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
