For the last year or so, I have been looking at ways of reducing our meat intake. The main reason behind this decision is the fact that most of the available meats in the markets are full of hormones and antibiotics. You can of course buy free range and organic produce but not all supermarkets have them and unfortunately I don’t always have the time or the opportunity to go to specific shops for specific products so if I can’t buy free range/organic produce, I don’t buy it.
This is a good decision from a health point of view but, I have to say, that it took us a good while to come up with easy, healthy, quick and not meaty dishes to make for dinner during the week. Let’s face it, we all have our go-to recipes, especially for the mid-week and meat is a very good way of bulking up any dish. But, what happens when you remove the meat? How do you bulk the recipe back up?
Just for the record, I am not saying that every meal needs meat, fish or a substitute. We have great fondness for vegetables but I have plenty of vegetarian quick dinners in my go-to-in-case-I-need-a-super-quick-dinner so I have been looking for some fish recipes to add to my arsenal.
This Fish Bolognese recipe has been a real life-saver in a couple of occasions and it goes down a treat with he kids too. I always have a couple of tins of sardines in the house and some home-made tomato sauce pottering around the fridge so this is a dinner that requires very little preparation and it is still very healthy (check out the benefits of sardines!). We like to boost our vegetable intake by spirilising some vegetables and mixing them with the pasta.
FISH BOLOGNESE – Serves 4
2 cloves of garlic
2/3 tins of sardines
500gr of tomato sauce (see recipe for home-made tomato sauce)
50 gr creme cheese (optional)
pinch of crushed chilies
salt & pepper
While you boil your favorite pasta, heat up a little bit of olive oil in a heavy based pan and add the crushed garlic. Cook it for few minutes and add the sardines. I like breaking the sardines into a mush as I like a smooth consistency at the end but you can leave them in pieces if you prefer. Add the tomato sauce, the chilly flakes and season to taste. Bring it to boil and reduce the heat to simmer.
The boys seem to like it when I add a bit of creme cheese to the sauce to make it a bit creamier but you can totally skip this part.
Strain the pasta, add the sauce, cover with as much Parmesan cheese as your heart desires and dinner is ready!
From pot to plate in 12 minutes. What do you think about that?
Are you going to try it?