A quick weeknight pasta where a tin of sardines becomes the sauce, no tomato needed. The fish breaks down into the oil as it heats, coating each strand with briny, rich flavour. This is what you cook when you want dinner in under twenty minutes and have almost nothing else to hand.

Serves 2. 20 minutes, 15 at the stove.

About 720 calories a serving, 27 g protein, 86 g carbohydrate, 28 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

You need half tin (about 3.5 oz) sardines, 8 oz pasta, 3 cloves garlic, 3 tablespoons oil, to taste salt, to taste pepper.

1. Bring a large pot of salted water to a boil and add 8 oz pasta, cooking until al dente according to the package directions while you prepare the sauce.10 min
2. Slice 3 cloves of garlic thin and warm 3 tablespoons oil in a wide skillet over medium heat until the garlic turns pale gold, about 2 minutes; keep stirring so it does not burn.2 min
3. Tip the half tin of sardines into the pan with its oil and break the fish into smaller pieces with a wooden spoon, stirring until it begins to fall apart and coats the oil, about 1 minute.1 min
4. Drain the pasta and add it to the sardine mixture, tossing until every strand is coated, then taste and add salt and pepper as needed.

Note Swap the sardines for anchovies if that is what you have. Leftovers keep two days in a covered dish and can be warmed gently in a pan with a splash of water; serve with a green salad or sliced raw vegetables on the side.

A brisk weeknight pasta built on the quarter tin of sardines already open in your fridge. The fish dissolves into the oil to coat the pasta, taking on garlic and a squeeze of lemon. This is how you use up what's left before it goes off.

Serves 2. 20 minutes, 15 at the stove.

About 360 calories a serving, 13 g protein, 70 g carbohydrate, 3 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

You need 1/4 tin sardines, 6 oz [170g] pasta, 2 cloves garlic, 3 tablespoons olive oil, to taste salt, to taste pepper, 1 lemon.

1. Bring a pot of salted water to a boil and cook 6 oz pasta until just tender, about 9 minutes. While it cooks, mince 2 garlic cloves.9 min
2. Heat 3 tablespoons oil in a large pan over medium-low heat and add the minced garlic; stir until fragrant, about 1 minute. Drain the quarter tin of sardines and add them to the oil, breaking them apart gently with a wooden spoon until they almost dissolve, about 2 minutes.
3. Reserve 1/2 cup pasta water, then drain the pasta and add it to the pan with the sardine sauce. Toss well, adding pasta water a few tablespoons at a time until the sauce coats the noodles. Squeeze half a lemon over the top, taste, and season with salt and pepper.

Note Swap canned white beans for the sardines if you prefer. Pasta keeps covered in the fridge for two days; reheat gently in a pan with a splash of water. Serve with the remaining lemon wedges and a simple green salad or bitter greens.

A small handful of sardines stretches across two bowls of pasta with their oil and butter. This is the kind of quick supper that tastes like you planned it. The fish softens into the sauce as it warms.

Serves 2. 15 minutes, 12 at the stove.

About 380 calories a serving, 13 g protein, 65 g carbohydrate, 8 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

You need 1 small handful sardines, 6 ounces pasta, 1 tablespoon butter, 2 cloves garlic, to taste salt, to taste pepper.

1. Set a large pot of salted water to boil while you mince 2 cloves garlic and crack the sardines into a warm bowl, leaving behind any bones you find.
2. When the water boils, add 6 ounces pasta and stir, setting a timer to cook until just tender.9 min
3. While the pasta cooks, set a small skillet over low heat and melt 1 tablespoon butter, then add the minced garlic and stir until it stops sizzling and releases its scent, about one minute; add the sardines and their oil to the pan.
4. When the pasta is tender, scoop it into the skillet of sardines and toss gently to coat, adding a splash of pasta water if the pan seems dry, until everything is warm and mixed.1 min
5. Taste and adjust salt and pepper, then divide between two bowls.

Note Swap the sardines for canned anchovies if you have them instead. Leftovers keep three days covered in the fridge; reheat gently with a splash of water. Serve with a simple salad and lemon wedges on the side.