Oily fish, like sardines and mackerel, contain long-chain omega-3 fatty acids which can help to prevent heart disease and support our nervous systems, as well as being a source of Vitamin D. They’re also the “marmite” of proteins and definitely divide opinion. This recipe goes down a storm at nursery. The fish breaks down into the sauce giving it depth and richness without being overtly fishy so it’s a great one for beginners!

Ingredients

1 medium onion, finely chopped

1 red pepper, finely diced

1-2 cloves garlic, finely chopped

120g tin MSC sardines

1 tsp smoked paprika

1 tsp oregano or mixed herbs

400g tinned chopped organic tomatoes (we use Essentials)

Large handful fresh spinach

1 small tin sweetcorn (optional)

1/2 no salt stock cube or tsp boullion 

Pasta of your choice

Method

Soften onion, pepper and garlic in tablespoon of olive oil on a medium heat, then add paprika and herbs and mix to combine.

Add tomatoes and sardines and heat through, mashing the sardines down into the sauce.

Stir in spinach and allow to wilt, then turn down the heat and simmer while you cook the pasta.

Put the stock in with the pasta water, cook according to packet instructions, then drain, reserving a cup of the cooking water to loosen the sauce just before serving.

Serve with seasonal veg on the side.