Brilliant for a mid-week meal, this punchy pasta dish uses heart-healthy oily fish with a mixture of popular deli foods – salami, olives and sun-blush tomatoes – for speed and convenience.
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300g wholewheat conchiglie (pasta shells)
2 x 120g cans sardines in oil, drained
1 tsp extra virgin olive oil or oil from the tomatoes
8 thin slices Milano salami, about 50g, cut into thin strips
400g can artichoke hearts, drained and quartered
8 sun-blush or mi-cuit tomatoes, drained and chopped
1 tbsp bottled capers, rinsed
12 stoned black olives, rinsed
1 tsp red wine or sherry vinegar
12 large fresh basil leaves, roughly torn
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Method Prep:20min › Cook:15min › Ready in:35min
Cook the pasta in a large pan of boiling water for 10–12 minutes, or according to the pack instructions, until al dente.
Meanwhile, split each sardine in half lengthways and remove the skins, if preferred. A few minutes before the pasta is cooked, heat the oil in a large, non-stick frying pan, add the salami strips and cook over a moderate heat for a minute, until the fat from the salami starts to run. Stir in the artichokes, tomatoes, capers and olives, then sprinkle over the vinegar.
Carefully place the sardine halves on top, then cover with a lid. Turn the heat to the lowest possible setting, so that they warm through in the steam.
Drain the pasta, reserving a few spoons of the cooking water, then add to the sardine mixture. Carefully toss together for 1–2 minutes until everything is piping hot. If the mixture seems dry, add a little of the pasta cooking water. Gently stir in the basil leaves, then serve straight away.
Wholewheat pasta is a good source of complex carbohydrate and has a low GI value.