Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Omega-3, Calcium and Protein.
- Omega-3 — Omega-3 fats support heart, brain and mood health, and are important in pregnancy for your baby’s brain and eye development.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
A quick pantry pasta with sardines for a big omega-3 and calcium hit, and a fresh tomato sauce.
Dinner · Serves 4 · Ready in 20 min · Rich in Omega-3, Calcium, Protein
Ingredients
- 300g wholemeal pasta
- 2 cans sardines in oil, drained
- 400g can crushed tomatoes
- 2 cloves garlic, crushed
- 1 handful basil leaves
- 1 tbsp olive oil
- Chilli flakes (optional)
Method
- Cook the pasta according to packet directions.
- Heat the oil and garlic, then add the tomatoes and simmer for 10 minutes.
- Break the sardines into the sauce and warm through.
- Toss through the pasta and basil, and add chilli flakes if using.
Tip: Sardines with the bones in are one of the richest everyday sources of calcium — the bones are soft and blend right in.
Roughly per serve
- Calcium: 200 mg
- Protein: 22 g
- Fibre: 4 g
- Omega-3: 1300 mg
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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