Sardines, tomato pesto & soft polenta

Sardines, tomato pesto & soft polenta

Sneak a couple of cans of sardines into your trolley this week. This bold and rustic recipe takes just 35 minutes to pull together

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1 of your 5 a day
  • Serves4
  • CourseMain meal
  • Prepare15 mins
  • Cook20 mins
  • Total time35 mins

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Ingredients

  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 100g Essential Sun-Dried Tomato Pesto
  • 100g Essential Pitted Black Olives, from a can, roughly chopped
  • ½ x 15g pack oregano, finely chopped, plus extra leaves to sprinkle
  • 300ml whole milk
  • 2 cloves garlic, crushed
  • 1 tsp salt
  • 150g quick cook polenta
  • 250g Essential Cherry Tomatoes, halved
  • 3 x 120g cans Essential Sardines in Tomato Sauce

Method

  1. Heat the oil in a saucepan and gently fry the onion for 3-5 minutes until softened. Stir in the pesto, olives, oregano and 100ml water and remove from the heat.

  2. In a separate saucepan, heat the milk and 600ml water, the garlic, salt and a little pepper until simmering. Slowly tip in the polenta, whisking well until smooth. Continue to cook for 5 minutes, stirring frequently

  3. 3 Stir the tomatoes into the pesto sauce and heat through for 2 minutes. Tip the contents of the can of sardines on top. Cover and heat through for 5 minutes, taking care not to break the sardines up too much. Spoon the polenta onto plates, then the sardines and sauce on top. Serve scattered with oregano leaves

Cook’s tip

Polenta is a very useful ingredient to keep in the store cupboard. Serve as a quick and easy alternative to mash with Mediterranean-style stews and casseroles. Beat in some grated parmesan or Cheddar, or chopped herbs, for additional flavour. 

Nutritional

Typical values per serving when made using specific products in recipe

Energy

2,250kJ/ 539kcals

Fat

30g

Saturated Fat

6.5g

Carbohydrates

43g

Sugars

12g

Fibre

3.6g

Protein

23g

Salt

2.5g

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Overall rating (4/5)

4 out of 5 stars1 rating