The mixture of tinned sardines, lemon juice and seared courgette makes for a simple quick lunchtime snack that is full of flavour.

This recipie was inspired by a description of a sardine and pasta recipe from James Richardson on the excellent Football Weekly podcast.

For discussions about the chioce of gluten free pasta see our ingredients section on the subject.

2 Courgettes
2 x 120 g cans of sardines
200 g brown rice penne
2 teaspoons oregano 
Juice of 1/2 a lemon
2 tbsp olive oil 
50 ml white wine (optional)
1 L water
Salt and pepper
  • Slice the courgettes into approx 1/2’’ cubes
  • Remove the bones from the sardines
  • In a heavy bottom saucepan heat the olive oil over a high heat
  • Bring the water to the boil in a separate saucepan
  • Add the penne to water and cook for 9 - 11 minutes depending on taste
  • When the oil is very hot add in the courgettes
  • Mix around an fry until the courgette is starting to slightly char on the outside
  • Add lemon juice, oregano and wine to the courgettes
  • Cook for 2 more minutes
  • Mix the pasta and sardines/courgette
  • Season and serve