SMASH'ing Diet: Puttanesca, the perfect anchovy pasta dish
Hot Flush keep banging on about the Mediterranean diet and getting your fill of oily fish, our old staple should help. This infallible anchovy-based pasta dish is a perfect saucy, source of omega-3 fish oil.
It’s a cheap, easy to make recipe and has the ideal balance between rich, salty and sharp flavours.
We’ve adapted a Rosie Reynolds recipe.
Prep time: 10 minutes
Cook time: 20 minutes
- 400g wholemeal pasta
- 2tbsp olive oil, plus extra to drizzle
- 8 anchovy fillets, chopped
- 3 garlic cloves, chopped
- ½ tsp dried chilli flakes
- 1 tsp dried oregano
- 1 x 400g can chopped tomatoes
- Large handful black olives, pitted
- 1 tbsp capers, drained and roughly chopped
- A handful fresh basil, chopped
- Cook the pasta according to packet instructions until al dente, (no need to add any salt to this dish, as the anchovy more than compensates). Meanwhile heat the oil in a large frying pan, throw in the anchovy and sizzle for 2 minutes until they’ve broken down.
- Add the garlic, dried chilli and oregano and cook for 1 minute. Pour in the tomatoes, increase the heat and bubble for 3-5 minutes or until the sauce has thickened. Stir in the olives and capers.
- Drain the pasta, leave a bit of water coating it, then tip into the tomato sauce. Toss the pasta to coat it in the sauce, add a drizzle of olive oil and allow the sauce to emulsify slightly.
- Serve immediately with some chopped fresh basil.