Omega-3 bolognese

I’ve got a bit obsessed with tins of sardines and mackerel- really cheap, easy & super nutritious.

As a general rule with fish - the bigger the fish and the higher up the food chain they are, the higher the amount of mercury contamination there tends to be. Studies have found the highest levels in big lads like tuna so if you eat a lot of tuna, it could be beneficial to mix things up.

Smaller fish like anchovies, sardines & mackerel tend to have low levels of contamination and they also are super high in omega-3 which most diets are lacking in & are essential for a well functioning brain, immune system & keeping inflammation at bay amongst other things.

There are some really good brands like @fish4ever_recipes doing tinned sardines which are wild and sustainably caught & super cheap to buy. You can store them in the cupboard ready to put on a salad or in a sauce.

INGREDIENTS

1 tin organic chopped tomatoes (or 3 large fresh chopped)

1 tin Fish 4 Ever sardines or mackerel

Tablespoon capers

1 tablespoon kalamata olives

1 clove garlic

1 shallot

Squeeze lemon

Fresh basil and/or parsley etc

METHOD

Chop the shallot and garlic and sweat in the pan until soft and translucent

Drain the fish and add along with the other ingredients and cook until the sauce has thickened

Squeeze the lemon and season