Courgetti con la sarde

Sardine Courgetti

This is my take on an Italian favourite, pasta con la sarde – pasta with sardines. This is such a quick (cheat) dinner, and its great when you have nothing but your store cupboard essentials. It’s a real cosy dinner too and very satisfying…it may not be the prettiest plate of food but it sure tastes delicious.


1 courgette
1/2 cup sultanas
tbsp pine nuts or flaked almonds
handful coriander or parsley roughly chopped
dsp coconut oil/olive oil
tin sardines in tomato sauce
(tbsp tomato paste)
pinch of salt and pepper

What to do….

First soak your sultanas in a cup of hot water, this makes them plump up and they taste much juicier.

In a dry frying pan gently toast your chosen nuts until they are lightly golden. Remove from the heat and place to one side.

Using a spiralizer or peeler if you don’t have one, turn your courgette into spaghetti or thin ribbons.

Add a desert spoon of coconut oil or olive oil to your pan, when the oil is hot add your tin of sardines with all the tomato liquid from the tin. Heat on a medium heat stirring gently to slightly break up the sardine fillets. At this point I also add a tablespoon of tomato paste (you could also use tinned tomatoes) to create a bit more sauce but you can skip this step if you don’t have any. Add salt and pepper, not too much salt as the sardines are naturally salty.

Once warmed through add your courgette spaghetti to the pan with the sardines. Toss to coat in the sauce and to gently heat the courgette, it only needs a couple of minutes, you don’t want the courgette to soften too much.

Stir in your chopped herbs and transfer to a bowl, top with your toasted nuts.

Enjoy your healthy take on Italian pasta.

tbc x

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