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Recipes with Zerlina Mastin

October 1, 2018

TOMATO, CAPER & SARDINE PASTA

 

A simple yet incredibly tasty meal ready in 20 minutes!  This Mediterranean dish is full of flavour, and boasts many benefits for the dancer, optimising the immune system, energy levels and supporting lean muscle tone and strength. Sardines are an inexpensive source of protein at the same time as being an excellent source of omega-3 fatty acids, which can help reduce inflammation and aid recovery after a hard day training. Omega-3s are also vital for heart and brain function.

Ingredients

Serves 2

2 tbsp. olive oil (or use the oil from the sardine tin), 2 garlic cloves finely chopped, handful of pitted black olives, 2 tsp. capers, 1 x 400g can of whole tomatoes (or chopped fresh tomatoes), small tin of sardines, 250-300g wholegrain fu

 

 

 

silli pasta, fresh basil (optional), salt and pepper to taste, chilli flakes (optional)

 

Method

  1. Heat the oil in a pan, then add the chopped garlic. Fry for 1 minute, then add the tomatoes, olives and capers. Season with a little salt and pepper then simmer on low, breaking up the tomatoes with a wooden spoon. 

  2. Cook the pasta as per packet instructions then drain.

  3. Transfer the sardines into the tomato sauce and break the fillets into flakes until evenly distributed

  4. Throw the drained pasta into the sauce, mix well then serve with a few basil leaves, or a sprinkle of chilli flakes.

     

     

     

     

     

     

     

     

     

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