Pilchard puttanesca

This Pilchard puttanesca has 18g protein for 550 calories per serving — full macros included, which most recipe sites omit.

Nutrition & macros (per serving)

Ingredients

• 1 Cup spaghetti
• 1 Cup Olive Oil
• 1 Cup Onion
• 1 Cup Garlic
• 1 Cup Red Chilli
• 1 Cup Tomato Puree
• 1 Cup Pilchards
• 1 Cup Black Olives
• 1 Cup Parmesan

Method

1. Cook the pasta following pack instructions. Heat the oil in a non-stick frying pan and cook the onion, garlic and chilli for 3-4 mins to soften. Stir in the tomato purée and cook for 1 min, then add the pilchards with their sauce. Cook, breaking up the fish with a wooden spoon, then add the olives and continue to cook for a few more mins.
2. Drain the pasta and add to the pan with 2-3 tbsp of the cooking water. Toss everything together well, then divide between plates and serve, scattered with Parmesan.

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Recipe & nutrition data via TheMealDB. Macros are estimates — verify against your ingredients and portions.