Nourishing sardine and greens pasta

This quick, budget-friendly pasta is rich, savoury and bright — sardines bring protein and omega-3s, calcium and vitamin D, while the tomatoes give you a silky sauce, and lemon lifts everything. Cavolo nero adds a hit of greens, but any seasonal leafy veg works well.

• Serves: 2

• Time: 15–20 minutes

Ingredients

• 200–250g fresh (pasta or gluten-free)

• 1 tbsp olive oil

• ½ onion, finely chopped

• 1 x tin sardines in their own oil (reserve a little oil)

• 1 garlic clove, crushed

• 200–300g chopped tomatoes or passata

• Zest of ½ lemon

• Juice of ½ lemon

• 1 handful of chopped parsley

• 2 big handfuls cavolo nero, chopped (stems removed) or any seasonal greens (spinach, chard, kale)

• Sea salt and black pepper

Method

Step 1

Put a large pan of lightly salted water on to boil for your pasta.

Step 2

Heat the olive oil in a large frying pan over a medium heat. Add the onion and cook for 5–7 minutes until softened and starting to turn golden (but not browned).

Step 3

Add the sardines (with a little of their oil) and break them up in the pan with a wooden spoon. Stir in the garlic and cook for 30–60 seconds until fragrant.

Step 4

Pour in the chopped tomatoes or passata. Add the lemon zest and the juice of ½ lemon. Season with salt and plenty of black pepper, then simmer for 3–5 minutes to thicken slightly.

Step 5

Stir in the cavolo nero (or greens). Cook for 2–4 minutes until wilted and tender. Add the parsely.

Step 6

As your sauce simmers, cook your pasta (fresh pasta usually takes 2–3 minutes; rice pasta often takes longer — follow the package instructions). Reserve a little pasta water, then drain.

Step 7

Add the pasta straight into the sauce and toss well. Loosen with a splash of reserved pasta water until glossy. To serve, finish with black pepper and (if you want a little heat) chilli flakes, chopped capers, or more chopped parsley.