Packed with punchy flavours and quick to make, this sauce combines the best of Mediterranean store-cupboard ingredients. Peep in your pantry and you’ll surely find them all. Prepare a premium version by using Mendolia Seafoods 100% Australian Sardines in Virgin Olive Oil, but don’t worry, this recipe uses all the flavoursome oil too so there is absolutely no waste.
The savoury, chilli spiked sauce is full of healthy fats, lysine and vitamin C from the tomatoes, antioxidants from the dark-skinned olives and red wine and, of course, the premium quality Mendolia Seafoods 100% Australian Sardines in Virgin Olive Oil.
Cook your spaghetti in rapidly boiling water until just al dente – or to the tooth, this actually lowers the Glycemic Index (GI) value of pasta making this quick dish an extra-healthy supper choice.
Preparation time: 15 minutes
Nutrition: Dairy Free, lower GI, meat free, all Aussie ingredients
1 can of Mendolia Seafoods 100% Australian Sardines in Virgin Olive Oil drained, reserve the oil
Half a small red onion, diced finely
2 cloves of garlic, crushed
1 anchovy fillet, finely chopped
Half a 400 ml can of tomato pulp or finely diced tomatoes
1 tablespoon of tomato puree
Quarter of a teaspoon of salt (we use Lake Deborah fine cooking salt, the same West Australian brand we use in our marinades and canning recipes)
1 teaspoon of white sugar
1 teaspoon of balsamic vinegar
A small glass of red wine, we used an Italian style West Australian cabernet sauvignon.
2 teaspoons of capers, drained
2 tablespoons of stoned black olives, the salt preserved kind are best
125g of best quality dried spaghetti or 300g of fresh spaghetti
Pot large enough to boil spaghetti – make sure there is plenty of room
A heavy bottomed sauce pan with lid
Sharp knife and chopping board
Fill your pasta pot with plenty of water, put on the lid and set to boil.
Heat the heavy bottomed saucepan and add the drained oil and liquid from Mendolia Seafoods 100% Australian Sardines in Virgin Olive Oil.
When it is sizzling add the onions, garlic, anchovy and chilli and stir well for two minutes.
Add the tomatoes and tomato puree and stir well for one minute,
Add the remaining sauce ingredients and the drained Mendolia Seafoods 100% Australian Sardines in Virgin Olive Oil.
Bring to the boil, stirring well to mash the sardines a little.Turn down the heat and simmer with a lid on while you…
Cook the pasta – follow the instructions on the pack and be ready to drain well.
Divide the pasta between two warm bowls, pour on the sauce and sprinkle the capers and olives. Mix well.
Eat at once, no cheese!
Meet the Author: Susanna Morley-Wong
After many years working as music recording studio cook and music show backstage caterer, in London and Australia, Susanna hung up her whites in 2011. She wanted to learn about how all that food gets to the plate and the pantry in the first place. Susanna began by taking a post-graduate diploma Food Science and Technology and a Professional Writing and Research unit at Curtin University in Perth, Western Australia.
Gaining factory experience in a large manufacturer in Perth, she set up Grow Consultancy in 2015. Susanna works with industry professionals to deliver the best outcomes for food or beverage business.